105 min

1.SPP (Conditioning)
A. 12 Days of The Training Plan
1 Hang squat clean @ 100/70kg (225/155lbs) > 40 kg
2 Front squat @ 100/70kg (225/155lbs) > 40 kg
3 Muscle up > turn w/ band, purple
4 Handstand push ups (deficit of choice) > abmat + 20 kg plates
5 Deadlift @ 100/70kg (225/155lbs) > 40 kg
6 Walking lunges @ 100/70kg (225/155lbs) > 40 kg
7 Burpee over the box 24/20”
8 Kettlebell swings @ 32/24kg (70/53lbs) > 16 kg
9 Pull up
10 Toes to bar
11 Thruster @ 85/60kg (185/135lbs) > 40 kg
12m Handstand walk > 90 sec hold NTW

Flow. This workout is performed as follows: (1 Hang squat clean, 2 front squat + 1 hang squat clean, 3 Muscle Up + 2 Front squat + 1 Hang squat clean etc. Till in the end doing 12 m Handstand walk + 11 Thrusters + 10 Toes to bar, etc.)

Result: 53.54

Cool down
A. Easy Assault bike, row or walk for 5 – 10 minutes while breathing in through the nose and out through the mouth
B. Movement flow of your choice