90 min
Warm up for 15 min

1.Strength
A. E3MOM x 4:
7 strict pull up
8 shoulder press 27.5 kg

B. EMOM12:
1) 7+7 Bulgarian split squat 2x10 kg
2) 15 DB DL 2x10 kg
3) 15 v-ups

C. EMOM9:
1) 10 TTB
2) 20 russian twists 8 kg
3) 30 s. plank hold

D. EMOM4:
8 ring row + 8 push up

2.Metcon
EMOM10:
10 thruster 25 kg
40 DU