Gymnastics (Bar muscle up).
A. 3×5 Hollow & Arch.
B. 3×5 Air chair.
C. 3×3-5 Jumping BMU.

Conditioning.
20-25min. Teams of 3.
A. 100m D-ball carry + 100m Mixed KB carry.
B. Row cal.
C. AAB cal.
Rotate movements when athletes completes carries.