Total 105min
A. WU: 3 rounds for quality: 300m row 10 KBS, 10 wall ball
B. Skill work: 10min of rope climb technique

C. Olympic EMOM for 15min 3 clean & jerk
1. 22.5kg, 2. 25kg, 3. 27.kg, 4. 27.5kg,5. 30kg, 6. 30kg, 7. 30kg, 8. 32.5kg, 9. 32.5kg, 10. 32.5kg 11. 32.5kg 12. 35kg 13. 35kg 14. 35kg 15. 35kg

D. Strength
Push press, Wendler week 1
Clean pulls 4x3
47.5kg, 55kg, 60kg, 65kg

E. Metcon, for time, with 50% of 1 RM clean & jerk: 22.5kg
10 shoulder press
15 OHS
20 push press
25 front squat
30 push jerk
35 back squat
Result: 12.37, avg/max HR 176/190

F. Post WO 3x10 reverse hypers
1000m row