25 + 150 min

1.GS
A. Every 2 minutes for 8 rounds:
Tough set of Deficit Kipping HSPU (RiR 2)
- 25 kg plates + abmat
- 8 x 4 reps

B. Butterfly pull up
- 15 reps

C. HSW skills

D. E2MOM:
5 m HSW

2.Conditioning
A. 8 min AMRAP
20 cal row
10 FS 40 kg
5 STOH
Result: 3 rounds + 5 cal
Rounds: 2.25, 2.35, 2.40

Rest 2 min

B. 2 RFT:
30 DBS 35 lbs
30 BJO
30 KBS 24 kg
30 wall ball 6 kg
Result: 14.25
Rounds: 7.05 + 7.20

3.Accessory/strength
A. 3 sets:
- 8/s. Bulgarian split squat 30 25 25 lbs
- 8 Hamstring machine 10 kg

B. 3 sets:
- 10 Bicep curl & press - 15 lbs
- 8/s. 3-point row - 25 lbs

C. 3 sets:
- 3x7 bicep curl w/12 kg barbell

D. EMOM7: abs