160 min
WU 15 min
1.WL
A. Push press + Jerk
- Heavy 1+3 for the day

2.Gymnastics priming
Toes to bar
Pull up/Chest to bar

3.Metcon
A. 0:00-10:00
21-15-9:
Toes to bar
Burpee
Time: 6.06

B. 10:00-15:00
75 Wall balls
Max effort Chest to bar > butterfly pull up
Reps: 9

15:00- 20:00
Rest

C. 20:00 -->
300 m Ski
450 m Row
850 m Bike
Time: 5.09

4.Strength/Accessory
From Tuesday
A. 5 sets:
- Barbell Good morning x 8 (RiR 2) - 35 35 35 35 35 kg
- Pallof press 10+10
- Rest 60 s. between sets-

B. 3 sets:
- 8+8 Bulgarian split squat w/barbell - 35 35 35 kg
- 5 band assisted GHD hamstrings
- 12 hip thrust w/band