120 min

1.Strength
A. Deadlift – 4 x 5 @ 75-80%, rest 4 – 5 minutes between sets

B. Alternate sets of B1 and B2 for 4 rounds
B1. Push press – 4+ reps @ 80-85%, rest 1 minute before B2
45 45 45 9*45 kg
B2. Single arm DB row – 8+ reps / side @ AHAFA, rest 2 – 3 minutes before B1
35 35 35 12*35 lbs

2.SPP (Skill)
A. 42 Minute EMOM, rotating minutes
(1) – 10 to 12 Deadlifts @ 35-50% 1 RM / 7*10*45 kg
(2) – 5 to 15 Pull ups / C2B 4*6 3*7 reps
(3) – 10 to 20 Wall balls / 10 lbs 7*12 reps
(4) – 5 to 15 Toes to bars / 7*8 reps
(5) – 30 to 60 Double-unders / 30 reps
(6) – 5 to 15 Ring dips / 7*5 reps
164/176

3.Cool down
A. Assault bike for 10 minutes at very easy pace (HR < 130bpm)
B. Movement flow