135 min
WU for 15 min
Skill: MU practice for 40 min
RMU 7 x 1 reps

1.SPP (Conditioning)

A. 60 minute EMOM
(1) – 5 thrusters + 5 to 10 (chest to bar) pull ups > 25 kg + 5 C2B
(2) – 10 box jump overs @ 24/20″ + 10 deadlifts > 5 BJO + 35 kg
(3) – 8 to 20 cal row > 8 cal
(4) – 5 power snatch + 5 to 10 toes to bars > 25 kg + 5 T2B
(5) – 3 to 5 ring muscle ups + 10 burpees to rings > 1 BMU
(6) – 8 to 20 cal assault bike > 6 cal

Barbell load (thruster/deadlift/power snatch). Choose between 60/40kg (135/95lbs) and 30/20kg (65/45lbs)

175/188

2.Cool down
A. Easy row or assault bike for 15 minutes, HR < 140