105 min

1.SPP (Skill)

A. Changed to: HSW practice for 20 min

B. Wall ball – In a 3-minute window, how many UB (unbroken) sets of 25 can you do?
Result: 2 sets @ 10 lbs ball

C. Toes to bar – In a 3-minute window, how many UB (unbroken) sets of 8 can you do?
Result: 4 sets

D. Double unders – In a 3-minute window, how many UB (unbroken) sets of 60 can you do?
Result: 4 sets of 40 UB DU

F. Turkish get up (with a KB) – In a 2-minute window, accumulate as many high quality repetitions as you can. Alternate sides on each rep.
Result: 6 reps @ 8 kg KB

G. Single arm KB overhead squat – In a 3-minute window, accumulate as many sets of 3 / side as you can.
Result: 11 sets @ 8 kg KB

2.SPP (Conditioning)
A. For time
12 – 9 – 6 Clusters @ 70/47.5kg (155/105lbs) > 35 kg
21/17 – 15/11 – 9/7 cal Assault bike
12 – 9 – 6 Overhead squats @ 70/47.5kg (155/105lbs) > 35 kg
21/17 – 15/11 – 9/7 cal Row
Time cap. 18 minutes
Result: 16.22
176/185

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