AM: 45 min
3 min run/1 min walk
HR 136/164
6.65 km
6.49 min/km

PM: 100 min
Warm up for 20 min

1.MU
- Drills
- MU 6x1 + 13x2
- MU x32

2.Weightlifting
Clean + push jerk + split jerk
Go every 90 s. x 8

a: Back Squat
6x6 @ 70% (tempo squat)

b: AMRAP 12'
50 DU
15 TTB

60s rest in between. Increase pace each interval. Last interval full speed. Record pace for last interval

Strength session. 50 minutes rep for round, I go you go, 50kg push press and 30kg dumbbell snatch. 10 rounds. With Jonesie, Jerry and Randy Bagg.

Max bmu

7 rounds for time:
17 goble squats 24kg KB
200m run
17 KB swing 24kg
200m run
17 MedBall thrusters 12kg
200m run
17 Push ups
200m run
17 flutterkikcs
200m run

Time cap: 40 min

Barbell Bent over row
(normal grip)

4x12 - 10 - 8 - 6

5 MU
7 squatclean 60/40
35 du

as fast as possible, max 4

100-80-60-40-20cal on each machine

10 Ring MU
150 DU
20 Squat Snatch (135/95#)
150 DU
10 Ring MU