130 min

1.Weightlifting
B. Behind the neck split jerk – 15 x 1 @ 65+%, EMOM.
35 35 40 / 40 42,5 42,5 / 45 45 47,5 / 47,5 50 50 / 52, 52, 55

2.Strength
A. Alternate A1 / A2 for 4 rounds
A1. Sumo deadlift – 3 reps @ 80-85%, rest 1-2 minutes before A2
A2. Shoulder Press – 4 reps @ 83-85%, rest 2 minutes before A1
4*30 kg

3.SPP (Conditioning)
Warm up & preparation for 25 min

A. 3 Rounds for time:
500m Row
3 Rope climbs, 15′
6 Ring muscle ups > 3 bar muscle ups
12 Thrusters @ 60/40kg (135/95lbs) > 30 kg
24 GHD sit ups > 18 reps
Time cap. 22 minutes

Result: 21.28
Rounds: 7.20, 7.20, 6.47
173/183

4.Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge and/or Thoracic Flow