AM: 65 min
3 min run/1 min walk
133/157
6.45/5.06 min/km
9.75 km

PM: 160 min
Warm up + COS 15 min

1.HSW
- 10 m

2.MU
- Drills
- MU+CTR 5 x 1
- MU 10 x 2 + 2 x 3
- MU x 31

3.BFLY+BCTB
- Bfly 25
- BCTB+kip swing 4+4 x 6

4.HSPU strength
5 x 5: Assisted lift off + pike push up

5.Hang power clean
A. Heavy double for the day
- No straps!

B. Every minute on the minute for 10 minutes:
5 Hang power cleans @ 80-85% of 2) - not done, elbow pain

6.Strength'
A. 4 sets:
Bulgarian ring rows x Tough effort (RiR 1-2) - 12 12 10 10
KB Belt squat x 12 - 24 28 28 28 kg