AM: 30 min
90 s. run/60 s. walk
4.25 km, 7.10 min/km
HR 123/160

PM: 140 min
Warm up for 20 min

1.BCTB
- BFLY x 25
- BCTB x 20 (singles)

2.Back squat
5x75 % - 67.5
4x80 % - 70
4x85 % - 72.5
3x87-90 % - 75
5x70 % - 62.5
New set every 2 min

3.Supersets
- Not done

4.Metcon
3x5 min on, 3 min off:
10 Chest to bar > 10 pull ups
20 OHS 30 kg barbell > 25 kg
30 cal Row
40 DU
Reps: 102 + 103 + 101 = 3 rounds + 6 pull ups