140 min
Warm up for 15 min

1.Squat clean + Front squat + Jerk
A. Heavy 1+1+1 for the day
25 27.5 30 32.5 35 37.5 42.5 47.5 52.5 55 57.5 60

2.Strength
A: 4 sets:
3 Weighted pull ups - 10 15 20 22 kg
Max effort Handstand push ups (Strict if possible) - knees on box 20"
- 7 8 8 9

3.Metcon
A. 5x3 min on / 2 min off:
12 Overhead squats - 35 kg
50 Double unders
Max effort Ski - 335 386 390 395 410 m

4.Strength
A. 3 sets:
20 back ext. DB row on boxes - 20 20 20 lbs

B. EMOM7: abs