150 min
Warm up for 20 min

1.BCTB
- BLY x 35
- BCTB x 20 (singles)

2.BMU
- BMU x 10

2.Strength
A. 4 sets of:
3 Moderate heavy box back squat - 100 kg
3 Heavy push press - 47.5 kg
2 min rest

B. 3 supersets:
10 TNG deadlift (moderate heavy) - 75 kg
10 DB Bench press - 13.5 kg
2 min rest

3.Metcon
A: AMRAP5
10 Box step overs with 2x22.5/15 kg Dumbbels
10 Wall ball
Reps: 4 rounds + 4 BSO

Rest 2.5 minutes

B. AMRAP5
14 Toes to bar
7 cal AB
Reps: 3 rounds

4.Cool down mobility