Total 105 min
5 min of assault bike, mobility
Skillwork: BMU practice for 10-15 min, 6 sets, best yellow band

A.
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 1 rep @ 95+%
Rest 2-3 minutes between sets.

B.
Every two minutes, for 16 minutes (8 sets):
Clean + Front Squat + Jerk
Build to today’s heaviest set.

C.
Five rounds for time of:
5 Power Cleans (195/135 lbs) = 61 kg > 45 kg
10 Front-Racked Reverse Lunges (195/135 lbs) = 61 kg > 45 kg
15 Burpees Over the Barbell

Results: 2.44, 3.36, 3.43, 3.53, 3.19 = 17.17
Avg/max HR 175/188

D.
1000m row

E.
40 pull ups: 20, 10, 7, 3