140 min
Warm up for 10 min
1.Gymnastics
A. Ring MU Skills
- RS 3 x 5
- HTR 6 x 1
- Turn with band
- MU assisted 5 x 1
- MU 4 x 1 + 5 fails
- Total of 9 MU

B. Every 2 minutes for 10 minutes:
20-30 Double unders - 20
5 m HS Walk
Times: 1.07 (2 sets), 1.10 (3 sets), 1.15 (3 sets), 1.15 (3 sets), 1.07 (2 sets)

2.Weightlifting
A. Every minute on the minute for 8 minutes:
5 Clean and jerks @ 35 kg
161/179

3.Strength
A. 3 sets:
1-3 Slow Eccentric muscle ups - 3 3 3
6 DB Bench AHAP - 30 30 30 lbs
Rest 2 min

4.Accessory
A. 2 sets:
8+8 KB Windmill - 6 6 kg
10 KB Box step ups - 16 16 kg
Row 500 m