165 min
Warm up for 15 min

1.Strength/skill
A. EMOM10:
1) 3 TnG squat clean + jerk - 37.5 40 40 40 40 kg
2) 10 m HSW - 5 5 4 5 4 m

2.Anaerobic capacity
6 x 1' ON / 4' OFF
A.
8 heavy DB snatch - 35 lbs
8 box over burpee > 6
ME bike
Calories: 4 6 5
B.
8 DB thruster 35/50 lb > 25 lbs
20 DU
Reps: 1 rnd + 8 T, 1 rnd + 2 DU, 1 rnd + 5 DU

3.Strength endurance
Double TABATA alt. (16 x 20 s. ON/10 s. OFF)
DB curl + press-15 lbs
L-sit hang

4.4 sets
12 Hip thrust - 60 60 60 60 kg
10 hamstring curls - 10 10 10 10 kg

5.3 sets
12 low cable pulley - 35 40 40 kg
15 side lat. raise - 10 lbs/3 kg
20 pike leg lifts
12 sa. DB press - 20 20 20 lbs

6.3 sets
3x7 bicep curls 13 kg
15 v-ups