135 min
WU for 10 min
Skill: HSW practice for 20 min

1.Strength
A. Rotate through (aim to beat your results from last week on all the sets to progress.)
A1. Deadlift, rest 2 minutes before A2
1 x 7 @ 72.5-80%
1 x 5 @ 77.5-85%
1 x 3 @ 80-87.5%
1 x 5 @ AHAFA

A2. Reverse back rack lunge – 4 x 6/s @ AHAFA (must be able to step through), rest 1 minute before A3
4 x 12 x 55

A3. Single arm DB row – 4 x 12/10/8/6 @ AHAFA (add load each set), rest 1 minute before A1
35 40 45 45

2.SPP (Skill)

A. Challenge of the week. Can you do 2 rounds of [5 pull ups, 10 push ups, 15 air squats] in under 1 minute?
Results: 1.31

B. 2 to 3 rounds, each for time, start a new round every 4 to 5 minutes > 10 minutes
21 handstand push ups > abmat
15 cal assault bike
21 toes to bars
9 cal assault bike

Result: 6.32, 7.24

C. 4 to 5 rounds, each for time, start a new round every 3 to 4 minutes > 4
10 deadlifts @ 50%1RM > 55 kg
10 burpee box jump overs @ 24/20″
10m handstand walk > HS shoulder taps wf / 10 15 15 15

Result: 2.30, 2.36, 2.45, 2.55

3.Cool down
A. 10 minutes on AB/row or similar, HR < 140