140 min
Warm up for 20 min

1.MU
- Drills
- MU 6x1
- MU 7x2

2.Conditioning
FT:
Buy in: 24 cal ski erg
Then: 27 - 21 - 15 - 9
BJO
KBS 24 kg > 20 kg
Time: 8.24

3.Strength
A. Weighted chin up
4x3
New set every 2 minutes
- 10 10 12 14 kg

B. AMRAP4
4 Strict chest to ring pull ups
4 Strict HSPU > knees on 24" box
Reps: 3 rounds + 4 CTR

Rest 4

C. AMRAP4
8 Ring row
8 Push up
Reps: 5 rounds

4.Cool down
5 min easy AB