170 min
Warm up for 15 min

1.BCTB
- Bfly x 30
- BCTB x 45 (singles)

2.Front squat
- 5x3 @ slightly heavier than last week (Rpe 8)
- Rest 2-3 min between sets

3.Metcon
4 rounds, faster each round:
12 Calorie Row
15 Thrusters 25 kg
10 Toes to bar
- Rest 2 min between sets
- Times: 2.25, 2.21, 2.17, 2.14
- Max HR/round: 181, 184, 186, 188

4.Strength accessory
A. 4 sets:
10 Banded GH Raise
6 box pike HSPU, knees on box

B. 3 sets:
15 leg extensions - 20 kg
10 shoulder press - 25 kg
18 bicep curls - 15 kg