150 min
Warm up for 20 min

1.MU
- Drills
- MU 20x1

2.Strength
A. Front squat
6x3x85 %
- New set every 2 min
- 66 kg (% from 1RM 77.5 kg)

B. 3 rounds as supersets:
5 Strict pull up - 5 kg
10 Double KB push press - 10 kg
60 s. Double KB OH hold - 60 s., 60 s., 40+20 s.
- Rest 2 minutes between rounds

3.Metcon
AMRAP15 in teams of 2 - you go I go - changed for 1 athlete:
300 m Run (no medball)
30 Hang power clean 45 kg - 40 kg
30 Box jump overs
Reps: 4 rounds + 30 m run