150 min
Hard routine
Warm up for 10 min
1.WL
A. Every 3 minutes for 21 minutes:
Snatch + 2 Overhead squats
- Build to heavy

2.Conditioning
A. Every 2 minutes on the minute for 10 minutes:
Row 250/200m
10 Overhead squats - 35 kg

Rest as needed

B. For time:
21-15-9:
Deadlift (Challenging weight, but unbroken) - 67.5 kg
Box jumps
Time: 3.27

Rest as needed

C. For time (10 min cap):
15-12-9:
Devil's press 50/35 lbs > 30 lbs
Handstand push ups
Result: 8 HSPU @ round 12

3.Strength
A. 4 sets:
15 DB Lateral raises - 2.5 kg
12+12 DB Single arm row - 15 kg
10 Ring body saw
- Rest 90 s. between sets-

B. Double KB push press - 4 x 8 x 16 kg

C. Single arm KB strict press - 4 x 6 x 10 kg

D. DB press tabata - 15/10 lbs

E. Bicep curl tabata