170 min
Warm up 15 min

1.HSW
- 20 m.

2.Snatch + Overhead squat
Build to heavy 2+2 for the day

3.BMU
- 3x1 + 2x2

4.BFLY
- 45 reps

5.Conditioning
A. EMOM24 (4 rounds)
1) 3 BMU
2) 10 m. walking lunges w/DBs - 2x35 lbs
3) 10 bfly pull up
4) 8 thrusters - 30 kg
5) 8 HSPU
6) 10 cal bike

6.Strength accessory
A. 4 sets:
- 10 low cable pulley - 35 40 45 45 kg
- 8 side lat. raise - 10 10 10 10 lbs

B. 3 sets:
- 20 GHD sit ups to parallel

C. 4 sets:
8+8 bicep curls- 20 25 25 25 lbs
10 push ups
20 pike leg lifts

D. 3 sets:
6-10 Behind the neck presses 10 kg - 10 10 10
6+6 Single arm KB Upright rows - 6 6 6 kg
10+10+10 Gymnastics swimming