140 min
Warm up for 15 min

1.BMU
- 1x1
- 2x2
- 5x3

2.KCTB
Every 90 s. x 6: 7 KCTB
Easy bike between sets

3.Metcon
EMOM40:
1) 13 cal ski
2) 13 cal row
3) 13 cal bike
4) Rest

4.Accessory
A. 3 sets:
20 hollow rock
15 v-up

B. 2 sets, 20 reps/movement:
1. Band pull aparts
2. Bicep curls with bent barbell
3. Y-lift with ligth DBs
4. T-lift with light DBs