AM: 40 min
60 s. run/60 s. walk
5.5 km

PM: 130 min
Warm up for 20 min

1.MU
- Drills
- MU 20x1

2.Bench press
4x8x65 %
New set every 3 minutes
- 36 kg

3.Metcon
AMRAP14:
4 D-ball over shoulder - 4 power cleans at 45 kg
8 Chest to bar > 8 butterfly pull ups
14 cal Bike erg
Reps: 6 rounds + 7 reps = 163 reps

4.Accessory
Tabata shoulder press/bicep curls - 12 reps each, 12 kg barbell