165 min
Warm up for 20 min

1.BMU
A. Drills
B. E2MOM x 7: 3 BMU

2.Strength
A. EMOM12
1) 4 Pause Front squat - 57.5 kg
2) 8 TNG push press - 40 kg
3) Rest

B. 3 supersets:
5 Heavy sumo deadlift - 80 kg
75 s. Wall facing HS hold - 45+30 s.
90 s. rest

3.Conditioning
3 rounds for time:
40 cal Ski
20 Toes to bar
5 D-ball over shoulder - 22.5 kg
10 Burpee box jump overs
Time: 19.33 (6.40, 6.40, 6.13)
HR 170/183

4.Accessory
3 sets:
8+8 DB press - 13.5 kg
8+8 bicep curl - 11.5 kg
10 side lateral raise - 4.5 kg
8 STTB

5.Mobility