140 min
Warm up for 15 min + 20 m HSW
- HSW PR 6 m UB
1.Gymnastics
A. MU practice for 70 min
- SS 2 x 10
- RS 3 x 8
- TWB 4 x 2
- HTR 4 x 1
- MU as. 7 x 1
- MU 3
- HTR + MU 5 x 1
- Total of 15 MU

2.Weightlifting
A. Jerk from blocks: 20 min to find a heavy double

3.Accessory
A. 3 rounds:
3+3 Turkish get up - 12 kg
10 Scap pull ups
300 m easy ski

For time:

3 Legless Rope Climbs 15′
20 Wall Balls 20/14#
10 Power Cleans 185/120#
20 Wall Balls 20/14#
3 Legless Rope Climbs 15′
20 Wall Balls 20/14#
10 Power Cleans 185/120#
20 Wall Balls 20/14#
3 Legless Rope Climbs 15

30 x MU (ring) for time

If you drop, do 10m handstand walking

Lepoja

3 rounds of:
* 2min row
* 2min sled push
* 2min box over burbee

5 Rounds for time:

400M Run
12 Snatch #95
1 Minute rest

Round end times: 2:16 5:57 9:50 13:42 17:22
Round times: 2:16 2:41 3:53 3:52 3:40

EMOM 15 min
1 squat clean

Shoulder Press 1x5 5s (65%)
Push Press 1x5 5s (65%)

10 Push Press
20 Sit-Ups
30 Double-Unders
400m Run
AMRAP in 20 Minutes

Bench press 5x3