140 min
Warm up for 20 min + 10 m HSW

1.Gymnastics
A. MU practice for 65 min
- RS 4 x 8
- TWB 3 x 3
- HTR 4 x 1
- MU 8 x 1
- MU + HTR 3 x 1+1
- Total of 11 MU

2.Strength
A. Back squat
- 5 x 5 w/ 1 s. pause at bottom

B. Accessory
A. 3 sets:
- Staggered stance RDL 8/side 40 45 45 kg
- Reverse hyper 15 x 30 kg

70 min
A. 60 min swimming - freestyle
B. 10 min flip turn practice

105 min
1.Warm up & prep. for ATQ Wod 1
A. Breathing & mobility
B. Ergs
C. Squat warm up
D. Mvmnt prep: FS, PP, knee raise
E. 2 sets: 6 + 6 + 6 PP + FS + KR

2.ATQ Wod 1
5 RFT:
12 STOH 25 kg
12 FS
12 knee raise
Time: 5.18

3.Cool down
A. 30 min bike
B. 15 min mobility

EMOM 10'
-Heavy alt DB Snatch * 8
-L sit hold 15"

AMRAP 20:
75 Wallballs (20/14)
60/45 Calorie Row
45 Toes to Bar
30 Burpee Box Jump Overs (24/20)
15 Ring Muscle-Ups

Back Squat
1x5 70%
1x3 80%
1x2 85%
1x2 90%

7 Rounds:

12 Front Squat 60/45

9 Power Cleans
6 Dumbbell strict Press 2x15/10

13min AMRAP
10 x OHS
8 x KBS
6 x b-o-b
4 x HSPU

20min EMOM
2 x Hang Snatch Squat
1 x Snatch Squat

11rnds 22.5kg
9rnds 25kg

12 minutes assault bike

Result is miles