AM: 60 min
2 min run/1 min walk

PM: 60 min
Warm up 15 min
1.GS
A. HSW 10 min
- 5 m.

B. MU 50 min
- Skill drills
- MU 10 x 1

C. Bfly + bfly CTB 20 min
- Bfly - 25 reps
- BCTB - box sets x 3
- Kip swing + CTB 2 x 3
- CTB singles 5 x 1

D. EMOM8: kip HSPU x 4 reps

2.WL
A. Clean pull + Squat clean
Build to challenging 1+2 for the day

3.Strength
A. 4 sets:
10 KB Front rack step ups (Heavy!) - 4 x 12 kg
8-12 Archer ring rows - 10 12 10 10 reps
- Rest 90 s. between rounds-