AM: 140 min
Warm up for 15 min

1.Strength
A. Every 2 minutes for 6 sets:
3 Push press @ weight used last week
- 3 x 47.5 kg
- 3 x 50 kg

B. Every 2 minutes for 7 sets:
1 Weighted Chest to bar @ weight used last week
- 17 kg

2.Metcon
4x4 min on/1 min off:
15-20 cal Ski-erg
10 Double DB Snatch - 10 kg
3 Bar muscle ups

Total reps: 5 rounds + 15 cal + 10 DBS + 2 BMU

3.Strength accessory
A. 50 reps of Partner leg throws each

B. 4x30 s Weighted plank hold - 15 kg

C. Strict pull ups
- 10 10 8

D. 3 sets:
20 shoulder press - 15 kg
15 bicep curl - 15 kg
12 side lat. raise - 10 lbs

PM: 40 min
1 min walk/1 min run
5.6 km, 7.15 min/km
HR 125/154