120 min
Warm up & COS 15 min

1.HSW
- 10 m

2.BCTB
- Bfly 35
- Box 2 x 10
- Singles 5 x 1
- Kip swing + BCTB 4 x 4+4
- BCTB + bfly 2 x 1+1

3.Snatch + Overhead squat
Up to 75% effort

4.Conditioning
A. 30-45 min for consistency:
750 m Row
4-8 Butterfly pull ups - 8
4-8 Kipping handstand push ups - 8
6-10 Toes to bar - 6
1500 m Bike
- Rest 60 s between rounds
- Times: 9.46, 9.26, 9.28, 9.32
- 4 rounds + 600 m row
- HR 137/166