AM: 50 min
Warm up for 10 min

1.Conditioning
A. 10 x 2 min on/ 1 min off:
15 Cal Ski-erg
Burpees remaining time
- Aim for consistency, rpe 8.5
Reps: 11 12 13 13 13 13 13 13 14 14 = 129

Cool down for 10 min

PM: 120 min
Warm up for 15 min + 10 m HSW

1.Gymnastics
A. Ring MU practice
B. Every 90 s. for 10 reps: 1 MU
- Total of 16 MU, more rest between reps

2.Weightlifting
A. Block snatch from above the knee
- Heavy triple for the day

3.Strength
A. Front squat
- Build to heavy set of 6
35 45 55 60 65 kg

B. Sled push done on Wednesday