Aamu: 105 min

Skill: HSW practice for 25 min

1.Strength
A. Back Squat – Build to a 5RM for the day within a 20-minute window, rest 3-4 minutes between heavy attempts.
Result: 90 kg

B. Strict press – Build to a 5RM for the day within a 15-minute window, rest 3-4 minutes between heavy attempts.
Result: 34 kg

C. Alternate C1 / C2 for 3 rounds
C1. Single arm DB row – 10 reps/side @ AHAFA, rest 1 minute before C2
> GHD hip extension
C2. Standing single arm DB press – 10 reps/side @ AHAFA, 1-2 minutes before C1
3*20 lbs

Iltapäivä: 90 min

Skill: BMU practice for 15 min

3.Conditioning
A. 8-minute AMRAP
10 Clusters @ 42.5/30kg (95/65lbs) > 25 kg
35 Double-unders
10 Toes to bars
Result: 3 rounds

Active recovery (walk, easy AB/row/ski erg) for 6-minutes before part B

B. 8-minute AMRAP
16 DB snatches, alternating @ 22.5/15kg (55/35lbs) > 25 lbs
8 Burpee box jump overs, 24/20″
4 Ring muscle ups > 4 bar muscle ups*
Result: 2 rounds + 5 bbjo
*BMUs only at first round

Active recovery (walk, easy AB/row/ski erg) for 6-minutes before part C

C. 8-minute AMRAP
21 Wall balls @ 9/6kg (20/14lbs)
14 Pull ups
7 Power snatches @ 42.5/30kg (95/65lbs) > 25 kg
Result: 2 + 3 wall ball

4.Cool down
A. Easy row or assault bike for 5 minutes, HR < 140
B. Shoulder Recovery Flow