170 min

1.SHPSU
- Abmat + 5 kg plate - 4 x 5 reps

2.MU
- Drills
- 15 x 1

3.Metcon
A. 4 RFT:
18 cal AB
12 double DB PP 2 x 12.5 kg
12 pull up
Rest 2 min between rounds
Times: 3.22, 3.13, 2.56, 2.48

B. EMOM16:
1) 14 cal ski
2) 10 DB snatch 15 kg

4.Strength
3 rounds for quality:
15 Strict (band assisted) pull ups - green band
15 Strict (box assisted) handstand push ups - knees on box
Rest 2 minutes between rounds