160 min
Warm up for 5 min

1.BMU
- 1 + 2 + 4x3
- 15

Hard routine

2.WL
Power clean + push jerk
H1+1

3.Metcon
4 rounds, IGYG:
13 BJO
11 C&J @ 42.5 kg
2 rope climbs
Times: 2.24, 2.23, 2.18, 2.10

4.Strength accessory
A. SCTB pull up
- 4 4 5 5

B. Stationary dips
- 4x8

C. 3 sets:
5+15 DB press - 25 + 15/15/10 lbs
10/s bicep curl - 20 20 20 lbs
8 side lat. raise - 15 15 15 lbs

D. 3 sets:
10 v-up
15 hollow rock
15 leg raises