150 min
1.GS
A. HSW practice for 15 min
- 8 m.

B. Bfly practice for 30 min
- Skill drills x 7 sets
- 25 reps

C. E2MOM16:
10 - 15 cal erg > 12 cal bike
TE butterfly pull up > 8 8 8 8 8 8 7 8 = 63 reps

2.Conditioning
A. EMOM14:
1) 3 push jerk @ 50 kg
2) 3 power clean @ 50 kg

B. EMOM15:
1) 8 TTB
2) 30 DU
3) 8 BBJO

3.Strength/accessory
A. 3 rnds:
10 bicep curls - 20 lbs
10 DB scull crushers - 15 lbs

B. EMOM7: abs

C. 3 sets:
10 side lateral raise bent arm - 10 lbs
7+7+7 bicep curl w/barbell 10 kg

D. 3 sets:
12/s. leg raise w/1 s. pause at top
12 side lateral raise straight arm - 2.5 kg