145 min
Warm up for 15 min

1.Strength
Pause front squat + Front squat
Build to challening 1+2 for the day

2.Metcon
4 rounds, each for time:
3 Bar muscle ups
20 Cal row
6 Burpees over rower
3 Bar muscle ups
- Rest 2 min between sets
- Times: 3.08, 3.28, 3.03, 4.11

3.Strength accessory
A. Strict pull ups
- 3 x 8

B. 4 sets (from Friday):
8-12 Narrow grip Bench press - 37.5 x 8, 10, 10, 11
8-12 V-handle Lat pulldowns - 40 x 8 10 10 10

C. 3 sets:
6+6 sa. DB press - 30 lbs
10+10 bicep curls - 20 lbs
12 side lateral raises - 10 lbs

D. Core
Tabata hollow hold