130 min
Warm up for 15 min

1.Squat clean
- H2

2.BCTB
- Bfly 25
- BCTB singles 4 x 1
- Kip swing + CTB 4 x 4+4
- BCTB + bfly 2 x 1+1

3.Metcon
A. 00.00-10.00, 4 RFT:
10 CTB
8 hang power clean @ 50 kg > 45 kg
Time: 7.54

10.00-12.00 rest

B. 4 RFT:
8 STOH @ 50 kg > 45 kg
10 BJO
12 cal bike
Time: 7.33

4.Strength
A. Tabata shoulder press @ 10 kg
- 12-8 reps

B. Tabata hollow rock