140 min
Warm up for 15 min

1.BCTB
- Butterfly pull up 2x10
- Big butterfly with towell 4x6
- Complex - kipping pull up + drop to butterfly x 5 sets

2.Metcon/aerobic capacity
5 rounds:
12 cal bike
3 BMU
12 cal bike
12 push up
12 cal bike
25 s. tuck hang
Rest 2 min
Times: 4.50, 4.45, 4.35, 4.55, 4.50

3.WL
EMOM8: 2 Power clean
- 42.5 45 47.5 50 52.5 55 57.5 57.5

4.Metcon
"Ingrid"
10 rounds of:
3 Snatch 60/43 kg > 38 kg
3 Burpee over bar
Time: 8.52