160 min
Warm up for 15 min

1.Gymnastics
Every 90 s. for 4 rounds each:
A) RPE 7-8 Set of BMU - 3 4 4 4
B) RPE 7-8 Set of HS Walk / Shoulder taps - shoulder taps x 20

2.Strength
Deadlift 4x3 @ RPE 8
- 90 kg

3.Metcon
A. 3 rounds for time:
12 Thrusters @ light-medium weight - 30 kg
3 Rope Climbs
500 m Run (outside)
Time: 15.00 (5.00, 5.12, 4.48)
HR: 178/186

Rest to full recovery

B. For time:
30 Burpees over the bar
30 Clean and jerks @ light-medium weight - 35 kg
Time: 5.12
HR 175/186

c. 10 min easy bike

4.Strength accessory
A. 3 sets:
12/s. sa. DB row - 35 lbs
10 bicep curl and press - 20 lbs

B. Tabata hollow/arch hold

C. From Friday:
C1. Accumulate 30/side of 90/90 Forward fold
C2. Accumulate 90+90 s. of Side plank
C3. Accumulate 30+30 Bird dogs
C4. Accumulate 20 Hips down push ups