135 min

1.Skill
A. RMU practice for 25 min
- Progressions
- Partner assisted MU 5 x 1 reps

2.Hard routine
A. Strict MU practice for 20 min, strength & progressions
Strict MU 2 x 1

B. Conditioning
B1. 8 min AMRAP:
20 KBS 24 kg
15 cal row
Result: 3 + 6 cal = 131 reps

Rest 2 min

B2. 6 min AMRAP:
4 squat snatch @ 38 kg
2 rope climb
Result: 3 + 4 sqn = 22 reps

Rest 2 min

B3. 3 min AMRAP:
Clean & jerk @ 38 kg
Result: 24 reps