AM: 45 min
60 s. walk/60 s. run
6.3 km, 7.09 min/km
HR 129/159

PM: 140 min
Warm up for 20 min

1.MU
- Drills
- 18x1

2.BCTB
- BFLY x 25
- BCTB x 20

3.Back squat
Pause back squat
A. Build up to heavy 5 rep
- 40 50 60 65 kg

B. 2x5x70 % at normal tempo
- 63 kg

4.Metcon
2 min Max cal AB - 36
1 min Rest
2 min Max reps Power snatch x 70% of power snatch 1RM - 19 x 32.5 kg
1 min Rest
2 min Max reps burpee box jump overs - 21
1 min Rest
2 min Max cal Row - 35 cal

5.Accessory
- Isometric holds, not done