AM: 135 min
Warm up for 15 min

1.Strength
A. Push press
Build to RPE 8 Triple
- 47.5 kg

B. 3x3 @ Top weight
- 47.5 kg

C. Weighted Chest to bar
Quick 3 RM

2.Conditioning
3x4 min on/1 min off:
90 s. Erg - AB (20 cal, 65-60 rpm)
10 Box jump overs
1 Rope climb - legless
Reps:
1 rnd + 80 s.
10 s.+10+1+90 s.+10+1+15 s.
75 s.+10+1+90 s.
HR 168/181

3.Strength accessory
A. 3 sets:
Strict pull ups x Tough - 9 8 8
Ring push ups x Tough - 12 12 12

B. 4 sets:
8+8 DB press - 12.5 kg
15 bicep curl - 15 kg
10+10 DB row - 35 lbs

C. Core
Tabata V-ups/side heel touches

PM: 50 min
Aerobic work
2 min walk/1 min run
6.45 km
HR 117/150