135 min
Warm up for 15 min

1.Strength
4 sets:
Deadlift 4x8 @ RPE 8 - 80 85 90 90 kg
Bench press 4x8 @RPE 8 - 40 40 42.5 42.5 kg
- Rest to full recovery, alternate movements

2.Metcon
Every minute on the minute for 30 minutes:
1-2) Row @ 75-80% Pressure - 25 25 25 25 26 26 cal
3-4) AMRAP of: 10 TTB + 10 DB Snatches 40 lbs + 14 Box jump overs
5) Rest
All sets: 1 round + 5 TTB

3.Accessory
4 sets:
Seated DB Press 12 x 20 lbs
DB Lateral raises 12 x 10 lbs
Ring Body saw x 8