120 min
Warm up for 20 min

1.MU
- Drills
- MU 14 x 1

2.Gymnastics capacity
For time:
12-9-6
Kipping ring dip
Hang power clean 50 kg > 40 kg
15-12-9
Pull up > TTB
STOH 50 kg > 40 kg
21-15-9
Push up
Wall ball
Time: 20.48
HR 172/184

3.Accessory
- Not done

70 min
Aerobic work
For 70 min:
10 min bike
10 min row
HR 127/151

AM: 40 min
60 s. run/60 s. walk
5.55 km, 7.23 min/km
HR 124/155

PM: 135 min
Warm up for 20 min

1.BCTB
- BFLY x 30
- BCTB x 30

2.WL
A. EMOM10: 2 Snatch
%
1-4 minutes: 65-70% - 38 kg
6-7 minutes: 70-75% - 41 kg
8-10 minutes: 75-80% - 44 kg

3.Strength
3 sets of:
5+5 Walking front rack lunges
New set every 3 minutes
- 52.5 kg

4.Accessory
EMOM9
1. 20 + 20 s. side plank hold
2. 40 s Max reps DB squat snatches - 25 lbs
3. 8 TNG snatch grip deadlift x75-80% snatch 1RM - 44 kg

Ski
Clean
Box jump
Kb swing
Lunges
Slam ball
Kb hang c&j
T2b
Bar jump
Dead lift

2-2-2-2-2

Amrap 20min

15 cal assault bike
2 rope climb
10 ring dips

A: Back squat 3x5
B: Strict HSPU 5xMax
C: Dips 1xMax

Warm up(10)
3rds
20 big arm circles
10 pik n grass
20 jax
5 walkouts

WRK(25)
walk, jog, run, move

Finisher
1:00 stretch of choice

3k run

Easy cindy 5 rounds

Easy bear complex 5 rounds

3 rounds for time

5 HSPU
10 PP @43
15 SNATCH @43
20 KB SWING @24