AM: 75 min
Warm up for 15 min
1.Conditioning
20 x 1 min on/ 1 min off:
A) Row for cal
Reps: 15 15 15 15 15 15 15 15 16 17 = 153 cal
B) 3 Strict pull ups + 6 Push ups + ME KB Swings (UB) - 16 kg
Reps: 21 21 22 22 22 22 22 22 22 23 = 219 reps
HR 160/178
Cool down for 15 min

PM: 140 min
Warm up for 15 min + 20 m HSW
1.Gymnastics
A. RMU practice
- RS 3 x 6
- TWB 2 x 3
- HTR 3 x 1
- MU 5 x 1
- MU + HTR 5 x 1 + 1
- Total of 10 MU

2.Weightlifting
A. Power Clean + 2 Split jerks
- Heavy for the day
- 2 s. Pause at split position

B. Jerk dips
- 3 x 4 @ 100-115% of A)
- 3 x 4 x 72.5 kg

3.Accessory
A. 4 sets:
10 Reverse hypers (Heavy!) - 50 kg
3-5 Dragon flags - single leg
20+20 m Single arm farmers carry (medium weight) - 20 kg