135 min

1.Skill
A. HSW practice for 15 min
B. BMU practice for 15 min

2.SPP (skill/conditioning)
A. EMOM for 25 min, 5 rounds
1) 2 BMU
2) 8 pistols
3) 8 T2B
4) 2 rope climb
5) 45 sec recovery pace AB
150/167

3.Strength
A. 4 x 3 deficit HSPU @ 10 kg plates

B. Strict HSPU from 24" box, 3 x AMAP, rest 90 sec bs.
8 8 8

C. 3 rounds:
C1. DB push press, 8/side
25 30 30 lbs
C2. Bicep curl w/barbell, 10 reps
5 7.5 7.5 kg
C3. Strict press w/band, black
10 10 12

D. 3 rounds:
D1. KB bottom up press
6*6 2*12*4 kg
D2. Bicep curl w/hammer grip
20*15 16*20 16*20 lbs
D3. Side lateral raise
2*12*2.5 8*2.5 kg

4.5 min AB + mob.