135 min
Warm up for 15 min

1.MU
- Drills
- MU 15x1

2.Back squat
- Not done

3.Conditioning
EMOM30:
1-2) Erg: bike - 25 25 25 23 23 23 cals
3-4) 12 butterfly pull up + 10 BBJ + max reps KB FR lunges 2x12 kg
- 3, 10, 8, 4, 6, 7 = 38
5) Rest
- HR 173/185

4.Accessory
3 rounds:
12 lat pull down w/pause at chest - 25 kg
12 side lat raise - 10 lbs
12 ring body saw