120 min
WU for 15 min
Skill: MU practice for 20 min
Progressions

1.Strength
A. Alternate - build to a heavy set of 4 in 5 sets
A1. Back squat 5x4
A2. Strict press 5x4
26 28 30 31 32

2.SPP - conditioning
A. For time
40 C2B > pull up (torn hand)
40 pistols, alternating
40 power cleans @ 42.5 kg > 35 kg
40 strict HSPU > abmat + 10 kg plate > 20 reps

Result: 17.35 (power cleans done in 11.20)
168/186

3.5 min assault bike

4.Additional set
Hamstrings 6x10 8x7.5 8x7.5 kg
Hollow hold 3x30 sec