135 min
WU for 10 min
Skill: BMU practice for 40 min
BMU x 11 reps

1.Strength

A. Rotate through
A1. Deadlift, rest 2 minutes before A2
1 x 8 @ 70-77.5%
1 x 6 @ 75-82.5%
1 x 4 @ 77.5-85%
1 x 6 @ AHAFA

A2. Reverse back rack lunge – 4 x 8/side @ 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), rest 1 minute before A1
35 40 40 45 lbs

2.SPP (Skill)

A. Challenge of the week: NOT DONE

B. 3 rounds, each for time, start a new round every 5 minutes
25/20 cal assault bike
15 power snatches @ 40/30kg (95/65lbs) > 20 kg
7 bar muscle ups > 3 BMU w/ red band
Results: 4.02, 3.47, 3.52

C. 3 rounds, each for time, start a new round every 4 minutes
15 box jump overs @ 24/20″
12 push presses @ 52.5/35kg (115/75lbs) > 30 kg
9 chest to bar pull ups
Results: 1.35, 1.37, 1.57

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