Aamu: 60 min

1.Skill
A. HSW practice for 20 min - best effort 6 steps

2.Aerobic work
Row for 20 min
Avg. pace 2.24.6 / 500 m
18 spm
145/155

Ilta: 110 min

1.Skill
A. BMU practice for 30 min
9 bar muscle ups
B. Rope climb practice for 10 min
6 rope climb w/ new foot lock

2.Conditioning
A. 6-minute AMRAP
5 Clean @ 70/47.5kg (155/105lbs) > 30 kg
8 Toes to bar
13 Wall ball @ 9/6kg (20/14lbs)
Result: 3 rounds + 5 clean

Active recovery (walk, easy AB/row/ski erg) for 5-minutes before part B / AB

B. 6-minute AMRAP
5 Power clean @ 70/47.5kg (155/105lbs) > 30 kg
8 Handstand push up > abmat
13 Wall ball @ 9/6kg (20/14lbs)
Result: 3 rounds

Active recovery (walk, easy AB/row/ski erg) for 5-minutes before part C / AB

C. 6-minute AMRAP
5 Hang clean @ 70/47.5kg (155/105lbs) > 30 kg
8 Chest to bar pull up
13 Wall ball @ 9/6kg (20/14lbs)
Result: 2 rounds + 7 C2B

Flow. Make sure to be active during the recovery period (think of this as a one continuous 28-minute piece with alternating 6-minutes of high intensity work and 5-minutes of low intensity work).

3.Cool down
A. Walk for 5 minutes or until your HR comes back down < 100bpm
B. Lunge and/or Thoracic Flow