155 min
Warm up for 20 min

1.MU
- Drills
- 10x1

2.BCTB
- BFLY x 30
- BCTB x 25 (singles)

3.Conditioning
For time - partioned anyhow:
80 cal Row
100 Chest to bar > 60 TTB
120 Wall ball
Done as 10 rnds of:
6 TTB
12 wall ball
10 cal row
Time: 19.11
All sets UB

4.Cool down
10 min easy bike