165 min
Warm up for 5 min

1.MU
- Drills
- EMOM10: 1 MU

Hard routine
Warm up for 15 min

2.Strength
A. Front squat
- Heavy set of 5

B. Push press
- 1 RM
- 30 35 40 45 50 55 57.5 kg

3.Metcon
8x3 min on/1 min off:
A) 10 Front squat 30 kg + 6 Burpee over bar + 6 Strict HSPU > feet on box
Reps: 2 rnds, 2 rnds, 1 rnd+10+6+3 HSPU, 1 rnd+10+3 BOB

B) 10 Power clean 30 kg + 10 cal Row
Reps: 2+1 pc, 2+3 pc, 2+6 pc, 2+10 pc

HR: 169/185

4.Strength accessory
A. 3x10 supinated bent over row
- 30 35 37.5 kg

B. Ac. 50 bicep curls w/barbell

C. 4x20 GHDSU to parallel