165 min
Warm up for 15 min

1.HSW
- 10 m

2.Strength
Pause front Squat + Front squat
Build to slightly heavier 1+2 than last week

3.Metcon
5 rounds, each for time:
7 HSPU
10 P. Clean 40
7 HSPU
50 DU
- Rest 3 min between
- Times: 3.05, 2.51, 2.51, 2.56, 2.55

4.Strength accessory
A. 100 Steps of DB Death march on medium DB's
- 20 lbs

B. Strict CTB pull up
- 3 x 5

C. From Friday, 5 sets:
12 Incline DB Bench - 20 lbs
10 V-handle Cable row - 45 kg

D. 3 sets:
15 shoulder press - 15 kg
15 bicep curls - 15 kg