AM: 120 min
Warm up for 15 min

1.Strength
EMOM12:
1) 5 seated shoulder press 2x10 kg
2) 5 pull up + 10 push up
3) 40 DU

2.Metcon
A. E3MOM x 4:
12 TTB
200 m run
Times: 1.46, 1.34, 1.34, 1.32

B. EMOM21:
1) 12 cal ski erg
2) Max reps wall ball - 6x22 + 23 = 155

3.Accessory
A. 3 sets:
10 seated cable row 40 kg
10 DB bench press 2x12 kg

B. 4 sets:
8/s. sa DB row 16 20 20 20 kg
8 side lateral raise 4 kg
8/s. bicep curls 8 kg

PM: 40 min
Aerobic work
60 s. run/60 s. walk