140 min
Warm up for 15 min

1.Strength
E2MOM14:
8 Box jump overs
3 Shoulder to overhead @ 75-80 %

2.Metcon
EMOM32:
1) 14 Cal Ski > 11 cal
2) 12-18 Toes to bar > 12
3) Max reps Devil's press 15 kg - 7 x 6 + 7 = 49
4) Rest
HR 169/182

3.Strength accessory
A. 3 sets:
8 pull ups
8 hamstring curls - 10 kg
12 hip thrust w/DB - 55 lbs

B. 3 sets:
10 sa. DB press - 25 lbs
8 sa. DB row - 45 lbs
8 bicep curls - 25 lbs

C. 3 sets:
10 hollow rock + 10 tuck up + 10 s. hollow hold + 10+10 side plank raises + 20 s. arch hold