105 min
Warm up

A. Skillwork: HS/HSW practice for 10 min

B. HSP week 3, day 2
Back squat 10x50 10x52.5 8x57.5 8x60
Front squat 5x45 5x47.5 5x52.5 5x52.5

C.
For times:
C1.
For time:
Row 500 Meters
25 Burpees Over the Erg
Result: 3.33
When the clock reaches 6:00, complete the following…

C2.
Three rounds for time of:
135/95 lb Push Press x 12 reps > 35 kg
Toes to Bar x 12 reps
Result: 1.47, 2.19, 2.48 = 6.54
When the clock reaches 12:00, complete the following… > 15.00

C3.
Three rounds for time of:
135/95 lb Front-Racked Walking Lunges x 20 steps > 40 kg
30″/24″ Box Jumps x 10 reps
Result: 7.10
When the clock reaches 18:00, complete the following… > 25.00

C4.
For time:
Row 500 Meters
25 Burpees Over the Erg
Result: 3.46
Total HR 171/189

D. 3 sets of (was EMOM):
Stationary dips x max reps 8,8,6
GHD sit ups x 12 reps