AM: 45 min
60 s. run/60 s. walk
6.3 km, HR 126/158

PM: 140 min
Warm up for 20 min

1.MU
- Drills
- MU 10x1

2.BCTB
- BFLY x 30
- BCTB x 20 (singles)

3.Bench press
5x10x60 %
- New set every 3 minutes
- 33 kg

4.Conditioning
AMRAP20 Open 20.2 re-do:
4 DB thruster 2x15 kg
6 Toes to bar
24 Double unders
Reps: 12 rounds + 7 reps = 415 reps

5.Accessory
4 sets:
8 shoulder press - 27 kg
20 hollow rock