WU for 15 min
A. Skill: MU practice for 30 min
B. Weighted dip
4x5 kg 4x7 kg 4x7 kg 3x7 kg

WU for conditioning
1.Conditioning
A. 6 x 3 min on : 2 min off, alternate A1 and A2
A1. Buy in + AMRAP
16 cal row
then AMRAP
5 thrusters @ 30 kg > 25
5 t2b > v-ups, torn hand
5 burpees
A2. Buy in + AMRAP
16 cal assault bike
then AMRAP
5 power snatch @ 30 kg > 25
5 c2b > strict pull up, torn hand
5 over the box jumps 20"
Results:
A1: 29, 30, 30, 30, 30
A2: 21, 20, 19, 18, 17
168/185

2.Cool down
5 min AB