120 min

Gymnastics - 12 min EMOM:
1) 8 HSPU
2) 8 C2B
3) 8 T2B
4) 30 sec hollow hold

1.Strength
A. Alternate (1 set of each movement for 4 rounds)
A1. Front squat, rest 1 minute before A2
1 x 5 @ 83-85% 65
1 x 4 @ 85-87% 67,5
1 x 3 @ 87-89% 70
1 x 5 @ AHAFA 70
A2. Push press, 4 x 3 reps, rest 2-3 minutes before A1
3*45 3*47,5 2*3*50 kg

B1. Deadlift, rest 3-4 minutes between sets
1 x 7 @ 80-82%
1 x 5 @ 84-86%
1 x 3 @ 86-88%
1 x 3 @ AHAFA
B2. Russian dip between boxes
4 4 4 5

C. 3 rounds of:
C1. Side lateral raise w/DBs
3x12x10 lbs
C2. Single arm DB row
3x12x40 lbs

D. 2 rounds of:
D1. Top of dip hold 20 sec
D2. Bottom of dip hold 20 sec
D3. Hanging L-sit 20 sec

2.Cool down
A. Easy Assault bike for 5 – 10 minutes
B. Movement flow