120 min

1.SPP (Skill) – Gymnastics
Work on a specific skill using a follow along gymnastics session
Ring muscle up

2.Strength
A. Alternate sets of A1 and A2 for 4 rounds
A1. Back squat – 4+ reps @ 80-85%, rest 2 minutes before A2.
Last set 8 reps
A2. Strict press – 4+ reps @ 80-85%, rest 2 minutes before A1.
3*4*30 8*30 kg

B. Additional strength:
B1. Side lateral raise
8*4 2*12*2.5 kg
B2. Bicep curls
3*10*15 lbs

3.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow