130 min

1.Skill
A. HSW practice for 20 min
B. BMU practice for 20 min

2.Gymnastics
A. 18- minute EMOM, alternating minutes
(1) – 3 to 8 Bar muscle up > 1 2 2 2 2 5
(2) – 3 to 8 Parallette HSPU (deficit of choice) > no deficit
5 5 5 5 5 8
(3) – REST

3.Weightlifting
A. BTN Split jerk, 12 x 1, EMOM, focus in quality
25 30 30 / 30 35 35
40 40 45 / 45 45 45

4.Strength
A. Back squat

5.Cool down
A. Easy row or assault bike for 5 minutes, HR < 140
B. Thoracic Flow