140 min
Warm up for 15 min

1.Strength
A. Back squat
Heavy set of 5
- 45 55 65 70 70 70 kg

B. Push press
Heavy set of 3

2.Metcon
10 x 2.5 min on / 1.5 min off:
A.
10 Cal ski
12-15 Chest to bar > 10
5 Devil's press 50/35 lbs > 30 lbs
Reps: 1 rnd, 1 rnd, 1 rnd, 1 rnd, 1 rnd + 1 cal

B.
15 Cal Bike
2 Rope climb
8 Box jumps 30/24
Reps: 1+3 cal, 12+2+8+8 cal, 7+2+8+15 cal, 2+8+15+2 rope, 8+15+2+8+2 cal

3.Accessory
A. Hip flows + shoulder CAR's

B. EMOM7: abs