135 min

1.SPP (Skill)
A. Choose a follow along gymnastics session > ring MU practice for 60 min

2.Conditioning
A1. 4 minute AMRAP
30 – 20 – 10 Wall ball @ 9/6kg (20/14lbs)
60 – 40 – 20 Double unders
Result: 3 wall ball (set of 10 wall ball)

Recovery 4 minutes (Walk, easy Assault bike or row + set up for next piece)

A2. 4 minute AMRAP of 10 – 12 – 14 – 16 etc. reps of each
Cal Assault bike
Overhead squat @ 52.5/35kg (115/75lbs) > 30 kg
Result: 2 cal AB (set of 14 cal)

Recovery 4 minutes (Walk, easy Assault bike or row + set up for next piece)

A3. 4 minute AMRAP
10 – 15 – 20 Handstand push up > abmat
20 – 15 – 10 cal row
Result: 15 HSPU (set of 15 HSPU)

Recovery 4 minutes (Walk, easy Assault bike or row + set up for next piece)

A4. 4 minute AMRAP
20 cal Assault bike
20 KB Swings @ 32/24kg (70/53lbs)
20 cal Row
Result: 1 + 3 cal AB

3.Cool down
A. Easy Assault bike, row or walk for 5 – 10 minutes