165 min

1.MU
- Drills
- EMOM10: MU x 1

Hard routine

2.Strength
A. Weighted CTB chin up x 3
- 5 10 12.5 15 12.5 12.5 kg

B. Push press H5

3.Metcon
10 rounds: 3 min on/ 1 min off:
A. 15 cal Row + 6 Burpee box jumps + 30 Double unders
Reps: 1+11 cal, 4+6+30+15+6 BBJO, 30+15+6+30+3 cal, 12+6+30+7 cal, 8+6+30+9 cal

B. 200 m Run + 8 Toes to bar + 20 Walking lunges
Reps: 1+120 m, 80+8+20+200+8 TTB, 20+200+8+20+50 m, 150+8+20+200 m, 8+20+200+8+20 WL
HR 174/185

4.Strength accessory
A. 100 banded bicep curls

B. 100 banded tricep ext.

C. 3 sets:
20 GHD hip ext.
20 GHDSU