140 min
Warm up for 15 min

1.BCTB
- Bfly x 25
- BCTB x 20 (singles)

2.Strength
Deadlift
5x3 @ RPE 8

3.Metcon
A. AMRAP8:
6 Power snatches @ light weight - 25 kg
30 Double unders
- Reps: 8 rounds
- HR: 177/187
Rest to full recovery

B. For time:
30 Cal Ski-erg
30 Single arm Devils press @ medium weight - 35 lbs
30 Cal Bike
- Time: 7.20
- HR: 179/189

4.SHSPU day 2
A. 2 rounds of:
- KN' SCAPULA PUSH UP x 10
- SINGLE LEG DEADBUG x 20s / side

B. 2 sets of:
- FIN PUSH UP x 6

C. 1 set of:
- SERRATUS LEANS x 60s

D. 6 sets of:
- (KNEELING) BOX HSPU NEGATIVE x 1 (8s down)
Rest 75s between each set

5.Core
Tabata hollow/arch hold