AM: 40 min
60 s. run/60 s. walk
5.55 km, 7.13 min/km
HR 128

PM: 145 min
Warm up for 20 min

1.MU
- Drills
- MU 16 x 1

2.BCTB
- BFLY x 20
- BCTB x 24

3.Back squat
Build up to heavyish triple in 10 minutes

4.Accessory
3 rounds as supersets:
8+8 Deep squat strict DB/KB press - 11 kg
8+8 DB row - 20 kg
Rest 1 minutes between rounds

5.Metcon
- Not done