160 min
Warm up for 15 min

1.Barbell
A. Squat Clean
Heavy Double for the day

B. Every 30 s. for 10 minutes:
1 Squat clean @ 85-90% of max Double
- Not done, back pain

2.Metcon
A. 12 min AMRAP:
8 DB Burpees - BBJ
10 Chest to bar - butterfly pull ups
15/12 cal Erg - row
- Reps: 4 rounds + 1 BBJ
- HR 159/176

Rest 6 min

B. 12min AMRAP:
10 Power snatches - TTB
30 Double unders
15 m HS Walk - 15 cal ski erg
- Reps: 4 rounds + 4 cal ski
- HR 169/181

3.Strength accessory
A. Strict pull ups
- 4x7

B. 5 sets:
10 strict DB press - 20 lbs
10 EZ-bar bicep curl - 15 kg

C. 3 sets:
8 sa. DB row - 35 lbs
10 side lat. raises - 10 lbs

D. 4 sets:
8 leg raises on stall bars