130 min
Warm up 15 min

1.HSW
- 22 m.

2.BFLY
- Box drills
- BFLY 5 x 8 reps
- BCTB singles 5 x 1 reps

3.CTB
A. E90S for 5 rounds: KCTB
- 5 5 5 4 3
- Total of 22 CTB

4.Conditioning
A. E3MOM21:
1-3 Rope climbs
12 Cal run
- Fast on the run!
Ropes: 2 2 2 2 3 3 3
Times: 1.35 1.32 1.25 1.24 1.46 1.40 1.41

5.Strength accessory
A. 4 sets:
- Wide grip lat pulldown x 15 - 20 20 20 20 kg
- DB Bench x 10 - 25 25 25 25 lbs
- Rest 60-90 s. between sets