130 min
Warm up for 15 min

1.Back squat
5x80 % 72
5x85 % 77
5x85+ % 77
5x75 % 67
New set every 3 minutes

2.Metcon
5 RFT
10 FS 30 kg
15 BFB
20 cal echo bike
Rest 1 min between rounds
Times: 3.35, 3.33, 3.27, 3.24, 3.08

3.Accessory
A. EMOM12:
1) 12 hip thrust wit pause at top - 45 lbs
2) 8 hamstring curls - 5 kg
3) 8+8 bulgarian split squats - 25 lbs
4) Rest

B. 3 sets:
21 bicep curls - 15 kg
20 GHDSU
30 s. passive hang