Morning: walking for 20 min, including a breath ladder up to 10 for 10 min
101/125

Evening: 135 min
1.Strength
A. Alternate A1 / A2 for 10 rounds – Perform deadlift and strict HSPU as a superset (move from deadlift to HSPUs as soon as possible), start a new superset every 2 minutes
A1. Deadlift – 4 @ 70-75%

A2. Strict (deficit) HSPU – 3 to 5 done in a superset with deadlift (see notes above) > abmat + 5 kg plate
4 4 4 3 4 / 4 4 3 4 3

2.Conditioning
A. 9-minute AMRAP
7 Hang (squat) snatch @ 52.5/35kg (115/75lbs) > 30 kg
14 Toes to bar
200m Run > 150 m
Result: 3 rounds

Rest 6-minutes before part B

B. 9-minute AMRAP
15 cal Assault bike
15 Wall ball @ 9/6kg (20/14lbs)
15 pull up
Result: 2 + 13 cal

Rest 6-minutes before part C

C. 9-minute AMRAP
10 Burpee box jump over, 24/20″
10m Handstand walk > 10 HSPU 1 abmat
10 Pistols, alternating
Result: 2 + 9 pistols

3.Strength
B. Alternate B1 / B2 / B3for 3 rounds
B1. Seated strict DB press
8*20 12*15 12*15 lbs
B2. Single arm DB row – 8 to 12 @ AHAFA, rest 2m before B1
12*30 12*30 12*35 lbs
B3. Bicep curl
8*20 12*15 12*15 lbs

4.Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge Flow