For time:

3 rounds:
600 m bike erg
15 Wall balls 20/14
15 TTB

8km run

5x1min on - 1min off
-Erg
-GHD/abmat situp
-Strict pullup
-Overhead squat
-Burpee box over

TTB

5x5 Strict TTB
+
30 second Hollow hold

Rest as needed between efforts

130 min

1.Strength

A. Shoulder press
- 4x8x30

B. Strict pull ups
- 4x10

C. 4 sets:
8 cable row - 45
8 bench press - 37.5

D. 3 sets:
12 high cable row - 17.5 17.5 20
12 incline DB press - 2x10
10 sa. DB row - 17.5

E. 3 sets:
12 side lat raise bench - 4 4 5
12 high cable face pull - 17.5
12 bicep curls - 14

F. 3 sets:
12 side lat raise - 6
8+8 bicep curls - 9

2.Metcon
2 sets:
9 x 30 s. on : 15 s. off
Xebex airbike
R. 2 min between sets
1: 79 cal
2: 82 cal

1) C2 Ski, cal
2) DL*10
3) C2 Bike, cal
4) Push jerk *10

80 min

Skills & aerobic work

B1. In a 3-minute window (for each movement), accumulate sets of:
1) 3-5 Overhead squat - 25 kg, 5+5/min
2) 3-5 Toes to bar - 5+5/min
3) 3-5 Hang clean - HSC 25 kg, 5+5/min
4) 3-5 Handstand push up - 5/min

Rest 1-minute between each movement
+
10-minute Bike @ easy pace before part B2
+
B2. In a 2-minute window (for each movement), accumulate sets of:
1) 3-4 Overhead squat - 4+4/min
2) 3-4 Toes to bar - 4+4+4/min
3) 3-4 Hang clean - HPC, 4+4+4/min
4) 3-4 Handstand push up - 5/min

Rest 1-minute between each movement
+
10-minute Bike @ easy pace before part B3
+
B3. In a 1-minute window (for each movement), accumulate sets of:
1) 3 Overhead squat - 3+3+3/min
2) 3 Toes to bar - 3+3+3/min
3) 3 Hang clean - HSC, 3+3+3/min
4) 3 Handstand push up - 3+3+3/min

A: Snatch 10x2min @moderate weight
B: Deadlift 5-5-5-5-5
C: Leg press 4x10
D: Standing SL leg curls 2set/leg

3 x 20 sumo good morning