160 min
Warm up for 10 min

1.WL
Every 20 s. for 20 lifts:
Clean
- 55 kg

2.Metcon
5 rounds 3 min on/1 min off:
Tough set of UB Bar muscle ups - 4, 4, 4, 5, 5
7 OHS 60/40 kg > 35 kg
14 Box jumps
Max effort Row for meters
Reps: 240, 278, 283, 280, 314

3.Strength accessory
A. Strict pull ups 4x10
- 2x10 + 2x10 with blue band

B. 4 sets:
10 shoulder press 20 lbs
8+8 single arm DB row 45 lbs

C. 3 sets:
15 side lat raise 10 lbs
21 bicep curls 15 kg

D. EMOM12
1) 10 strait leg DB DL 45 lbs
2) 8+8 bulgarian split squat 25 lbs
3) 10 hamstring curls 5 kg
4) Rest

E. 3 sets:
8+8 bicep curls with pause 20 lbs
15 KB heel elevated goblet squats 20 kg