95 min
Warm up for 15 min

1.Strength
4 sets:
6 shoulder press - 27.5 27.5 30 30 kg
6 strict pull up

2.Metcon
EMOM6:
10 thrusters - 30 kg

3.Strength
A. 3 sets:
8 bench press - 35 kg
8 DB shoulder press - 8 kg

B. 3 sets:
10 barbell hip thrust
8/s bulg. split squat

C. 3 sets:
4+4+8 lateral raises - 3 kg
15 bicep curls bent barbell

D. 3 sets:
15 side lat. raise bent arm - 3 kg
10/s bicep curls - 8 kg

E. 2 sets:
8 weighted push ups - 5 kg
10 hammer grip bicep curls w/pause - 7 kg
20 tuck ups