145 min
Warm up for 15 min

1.MU
- Drills
- MU 15 x 1

2.KCTB
- Every 90 s. x 6: 7 KCTB
- Easy bike between sets

3.Conditioning
EMOM32:
1) 14 cal ski
2) 14 cal kow
3) 14 cal bike
4) rest

4.Accessory
20 reps/movement x 2 rounds:
Band pull aparts
Bicep curls w/bent barbell
Y-lift
T-lift