Ilta: 120 min

1.Skill
A. HSW practice for 15 min
B. BMU practice for 30 min
Total reps 11 BMU

1. Conditioning A. 6 x 2 minutes AMRAP > scaled to 5 reps in all sets 7 Wall ball @ 9/6kg (20/14lbs) 7 Chest to bar pull up 7 Power clean @ 60/40kg (135/95lbs) > 25 kg 7 Push jerk @ 60/40kg (135/95lbs) > 25 kg 7 Burpee box jump over, 24/20″ 7 DB snatch, alternating @ 30/17.5kg (65/40lbs) > 25 lbs max cal Assault bike

Rest for 2-minutes before repeating
Results: 4 4 2 2 3 2
173/187

Flow. 2 minutes of work : 2 minutes of rest for 6 intervals
Cool down

3.Jacked gymnastics
Strict HSPU Scaling Strength - Session 3 (5 Rounds for reps)
5 rounds:
- 60% of your max unbroken set using the same progression as last week = feet on 24" box / 5 x 5 reps
- Rest as needed

4.Cool down
A. 5 min AB + Lunge or Thoracic Flow