Total 120 min
3 sets of: 4 OHS, 6 thruster, 8 strict T2B, 10 GHD hip extensions

Skillwork: MU practice for 20 min

A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
B.
Every two minutes, for 6 minutes (3 sets):
Back Squat x 10 reps @ 75%
C.
Three rounds for time of:
10 Deadlifts (315/205 lbs) = 93 kg > 80 kg
20 Pull-Ups
Result: 3.56, 4.56, 4.40 = 13.32
Rest until the running clock hits 10:00, and then… > 15.00
D.
For time:
Row 60 calories 3.59
60 Walking Lunges with 32/24 kg Kettlebells in Farmer’s Carry Hold > 16 kg
Result: 9.36, total 24.37
Avg/max HR 181/191
total 174/191
E. 700m row