135 min
WU for 10 min
Skill: HSW practice for 15 min

1.SPP (Skill)

A. Challenge of the week. See part B (Can you finish this in under 1 minute? If not, how close can you get?)

B. 4 rounds, each for time, start a new round every 4 minutes>
Rep scheme 12 + 24 + 12 + 24
15 thrusters @ 40/30kg (95/65lbs) > 25 kg
25 double unders
15 pull ups
25 double unders

Result: 1.49, 1.51, 1.48, 1.49

C. 4 rounds, each for time, start a new round every 4 to 6 minutes > 3 rnds
12 overhead squats @ 52.5/35kg (115/75lbs) > 30 kg
15 burpee box jumps @ 24/20″
18 KB swings @ 32/24kg (70/53lbs) > 9 HSPU abmat

Results: 3.55, 3.55, 4.27

2.Strength

A. Rotate through (1 set of each for 4 rounds)
A1. Deadlift, rest 2 minutes before A2, heavier than week 1
1 x 8 @ 72.5-80%
1 x 6 @ 77.5-85%
1 x 4 @ 80-87.5%
1 x 6 @ AHAFA

A2. Back rack walking lunge – 4 x 8/s @ AHAFA (must be able to step through), rest 1 minute before A3
4 x 16 x 50 kg

A3. Single arm DB Row – 4 x 12 / 10 / 8 / 6 @ AHAFA (add load each set, progress weight from last week), rest 1 minute before A1
40 45 45 50

3.Cool down
A. 10 minutes on AB/row or similar, HR < 140