120 min

Skill: MU practice for 20 min

1.SPP (Skill)
A. Ring muscle up – 30 repetitions for time
Time cap. 10 minutes
Note. Record your set breakdown (e.g. 8+7+5+5+5)
Result: 11 MU, singles

B. GHD sit-ups – 50 repetitions for time
Time cap. 3 minutes
Result: 2.01
Sets: 20+20+10

B. Handstand push up (strict) – 35 (no deficit) + 15 @ 3/1.5” deficit repetitions for time
Time cap. 5 minutes
Result: 0 reps

2.SPP (Conditioning)
Warm up
A. Assault bike or row, progressively harder pace for 6 minutes
B. Movement flow of your choice
Repeat part A after the movement flow
C. Prep all of the movements in the main conditioning piece of the day
D. Perform one practise round of (70-80% effort):
10 Calorie row
20 Double-unders
10 Wall balls @ 9/6kg (20/14lbs)
8 Power snatches @ 35/25kg (75/55lbs)
8 Box jump overs @ 24/20”
8 Toes to bars
8 Thrusters @ 35/25kg (75/55lbs)
8 Pull ups
8 Bar facing burpees
Rest as needed (2 – 5 minutes), then begin the test

Main conditioning piece (Lactate Threshold, Aerobic power test)

A. In a 20 minute window (for max rounds and reps in the last part)
3 Rounds of
30/24 Calorie row
60 Double-unders
30 Wall balls @ 9/6kg (20/14lbs)
Rounds: 4.35 + 4.35 + 4.45 = 13.55

THEN
6 Rounds of
8 Power snatches @ 35/25kg (75/55lbs)
8 Box jump overs @ 24/20”
8 Toes to bars
Rounds: 2.00 + 2.00 + 1.55 + 0.10

THEN in the remaining time, AMRAP
8 Thrusters @ 35/25kg (75/55lbs)
8 Pull ups
8 Bar facing burpees

Result: 3 rounds + 2 power snatch = 74 reps @ second part
185/193

3.Cool down
A. Easy Assault bike for 5 – 10 minutes
B. Movement flow