120 min
Warm up for 25 min

1.Gymnastics
4 rounds, rest 1 min between:
8 cal bike
20 + 20 DU
2 kip pull up + 2 TTB + 2 CTB

2.Metcon
2 RFT:
50 wall ball
30 cal bike
30 TTB
20 DBS @ 15 kg
Time: 18.11, rounds 9.11 + 9.00
HR 172/188

3.Strength
Alt. btw. A & B for 2 rounds:
A. 10 KB strict press + 8 STTB
- 10 kg

B. 8 feet el. ring row + 8 ring push up

4.Aerobic work
Easy bike for 30 min
11500 m, 2.36/1000 m
HR 120/130