20 + 140 min
1.GS
A. WU 5 min
B. Bfly 10 min
- 5 7 6 4 6 5 = 33 reps
C. FQ: 15 kip. CTB

Hard routine
WU 20 min

2.Strength
A. DL 4 RM

B. 3 x 4 @ 85 %

3.Conditioning
A. FT:
6000 m bike
4000 m row
2000 m ski
Time: 40.52

4.Accessory
A. Bicep curl & press
5x15 5x15 11x15 lbs
Then 3 reps every 15 s. x 7 sets

B. 3 rounds:
3-point row 8/s. x 15 kg
Side lat. raise 8 x 10 lbs

C. Bicep curl w/barbell
3x7+7+7