Total 90min
A. WU&Skill work
Row for 5min 20 sec slow, 20 sec fast
3 rounds: 15 amsu,20 DU, mobility
KPU practice for 15min
B. Strength
Push press, Wendler week 3
C. Metcon, for time
3 rounds
10 thruster 30kg
10 KB swing 20kg
10 burpee
1 min rest between rounds, then 3 min rest
then
1min ME DU: 62
1min rest
1min max row for calories: 18 cal
E. Post WO
1000m row
3x15 back raises