170 min
Warm up + COS 25 min

1.HSW
- 15 m

2.BCTB
- BFLY x 35
- KS+BCTB 4 x 5+5
- BCTB+hollow 8 x 1
- BCTB+BFLY 2 x 1

3.Strict HSPU strength
A. Box pike HSPU 4 x Max effort w/weighted vest - 3 kg
- 4 3 3 3

B. Box Pike HSPU negatives w/deficit 3 x 5, 5 s. neg
- 10 kg plates 1 x 5
- No def. 2 x 5

4.Front squat
A. Build to max set of 3 for the day

B. 4 x 3 @ 90% of today's max

5.Metcon
A. Every 4 minutes for 4 rounds:
16 DB Snatches (unbroken) - 15 kg
200 m Row
- Go hard every round, but faster each round!
- Times: 1.31, 1.27, 1.25, 1.21

6.Accessory
A. 4 sets:
10 Ring face pull
15 DB Lateral raises - 10 10 10 10 lbs