Morning: 20 min

1,5 min walk / 1 min run
125/149
8.04 min/km

Afternoon: 130 min

1.Skill
A. HSW practice for 15 min

2.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 – 5 @ 70-75%
A2. Strict (deficit) HSPU – 3 to 5 >
Abmat + 5 kg plate 3 3 4 4 4 / 4 5 5 5 5

3.Conditioning

A. 8-minute AMRAP
13 – 8 – 5 Thruster @ 40/30kg (95/65lbs)
35 Double unders
13 – 8 – 5 Bar facing burpees
Flow. 13 thruster, 35 DU, 13 burpees, 8 thruster, 35 DU, 8 burpees etc.
Result: 1 + 17 DU

Rest 4-minutes before part B

B. 8-minute AMRAP
5 Power clean and jerk @ 60/40kg (135/95lbs)
8 Pull up
13 Push up
21 Air squat
Result: 2 + 3 air squat

Rest 4-minutes before part C

C. 8-minute AMRAP
8 Front squat @ 60/40kg (135/95lbs) > 35 kg
13 Toes to bar
13/8 cal Assault bike
Result: 3 + 6 front squat

4.Strength
B. Alternate B1 / B2 / B3 for 3 rounds
B1. Single arm DB press, rest 1m before B2
12*20 12*15 12*15 lbs
B2. Single arm DB row – 8 to 12 @ AHAFA, rest 2m before B1
10*40 10*40 10*40 lbs
B3. Bicep curl
10*20 8*20 10*15 lbs

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