135 min
Warm up for 15 min

1.WL
Every 2 min for 7 lifts:
6 Burpees
3 Squat cleans @ 75-80 % > 1 power clean + 2 squat cleans

2.Metcon
Every minute on the minute for 32 minutes:
1) 15 Cal Bike > 13 cal
2) 12-18 Chest to bar > 12 pull ups
3) 15 Wallballs 20 lbs
4) Rest
HR: 168/186

3.Strength accessory
A. 3 sets:
20 lateral raises - 2.5 kg
15 reverse fly - 2.5 kg

B. 3 sets:
12 lat pulldown - 35 35 40 kg
15 push ups

C. 3 sets:
8 hamstring curls - 10 kg
15 hip thrust w/DB - 45 lbs
8+8 bicep curls - 25 lbs

D. Tabata core
Hollow hold/arch hold