135 min
WU for 10 min
Skill: MU practice for 20 min
Progressions
Muscle up x 1

1.Strength

A. Back squat
A1. Build to a heavy double (2) for the day in 15 – 20 minutes
A2. Back off sets – 5 x 3 @ 80 – 85% of A1, go every 90 seconds

B. Alternate
B1. Weighted strict chin up – 4 x 4 @ AHAFA, rest 1 minute before B2
10 10 11.25 11.25 kg
B2. Weighted strict dip – 4 x 4 @ AHAFA, rest 1 minute before B1
5 5 5 5 kg

2.SPP (Conditioning)

A. For time
50/40 cal assault bike
21 deadlifts @ 120/85kg (265/185lbs) > 60 kg
3 x (5 strict deficit HSPUs @ 3/1.5″, 10 pistols, 15 chest to bar PUs) OR 5 x (5 pull ups, 10 push ups, 15 air squats)
40/30 cal assault bike
15 deadlifts
2 x (5 strict deficit HSPUs, 10 pistols, 15 chest to bar PUs) OR 4 x (5 pull ups, 10 push ups, 15 air squats)
30/20 cal assault bike
9 deadlifts
1 x (5 strict deficit HSPUs, 10 pistols, 15 chest to bar PUs) OR 3 x (5 pull ups, 10 push ups, 15 air squats)
20/14 cal assault bike

Time cap. 30 minutes
> 3 - 2 - 1 rounds:
5 kipping HSPU, no deficit
10 pistols
15 pull ups

Result: 30.00 + 14 cal AB

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow