180 min
Warm up 15 min

1.Hang clean from below the knee
- Heavy double for the day

2.Strength
A. 4 sets:
5 Bench press - 40 42.5 45 50 kg
Max effort strict pull ups - 13 10 9 9
- Rest as needed

3.Metcon
A. 0:00-06:00:
Row 1000 m
Max DB Step overs 1 x 35 lbs
Reps: 36

06:00-10:00: Rest

B. 10:00-16:00
Amrap of:
10 DB Thrusters - 25 lbs
10 Toes to bar
Reps: 4 rounds + 10 thrusters

16:00-20:00: Rest

C. 20:00-
For time:
3 Rope climbs
15 Devils press - 25 lbs
3 Rope climbs
Time: 4.17

4.Strength
A. 3 sets:
12 sa. seated DB press - 20 20 20 lbs
8 sa. DB row - 35 35 35 lbs

B. 3 sets:
12 side lat raise sta. - 10 10 10 lbs
8 bicep curl - 25 25 25 lbs

C. 3 sets:
15 bicep curl - 15 15 15 kg
15 push ups
12 side lat raise bea. - 2.5 2.5 2.5 kg

D. EMOM7: abs