150 min
Warm up for 20 min

1.BCTB
- Bfly x 35
- BCTB x 45 (singles)

2.Front squat
Front squat
- 6x3 @ RPE 7-8

3.Metcon
4 rounds, faster each round:
8 Burpee box jumps 24''
12 Deadlifts 60 kg
15 Cal Run
- Rest 90 s. between rounds, go faster each round
- Times: 2.30, 2.21, 2.16, 2.18

4.Accessory
5 sets:
8+8 Wall supported Single leg RDL - 15 kg
15 s. hollow hole + 15 hollow rock