90 min

1.SPP (Conditioning)
A. Triple-G chipper (CFG 2017)
For time:
100 pull-ups > 80
80 GHD sit-ups > 60
60 one-legged squats, alternating > 40
40-cal. row > 20
20 DB push presses @ 45/32kg (100/70lbs) > 10 reps @ 30 lbs
Time cap. 24 minutes (Games: 14 minutes)
Result: 19.57
166/184

2.Strength
A. Alternate A1 / A2 for 4 rounds
A1. Sumo deadlift – 6 reps @ 72.5-77.5%, rest 2 minutes before A2
A2. Strict dips – 10 reps @ AHAFA, rest 2 minutes before A1
Stationary dips - 4*8 reps

3.Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge Flow