Morning: 40 min
1 min walk/1 min run
6.1 km, 125/156
6.34/3.53 min/km

Afternoon: 100 min
1.Skill
A. HSW practice for 15 min

2.Conditioning
A. Prep. for metcon 20 min

B. EMOM50:
1) 3 BMU
2) 10 cal AB
3) 5 CTB + 10 air squat
4) 10 cal row
5) 8 HSPU
6) 8 TTB
7) 30 DU
8) 15 wall ball 14 lbs
9) 10 front rack walking lunges 2 x 12 kg KB's
10) 10 cal bike erg
163/179