135 min

1.Skill
A. HSW practice for 10 min
B. JG / Butterfly pull up practice for 25 min
- 3 x 10 box assisted bfly pu
- 4 x 10 box assisted single leg bfly pu
- 4 x 5 box assisted jumping single leg bfly pu

2.Weightlifting
A. No feet Snatch – (9 to 12) x 1 @ 65+%, EMOM.

3.SPP (Conditioning)
A. 3 Rounds, each for time
400m Run
12 Bar muscle up > C2B
21 KB Swing @ 32/24kg (70/53lbs) > 16 kg

Start a new round every 5-minutes
Results: 3.34, 3.38, 3.29
160/186

4.Skill / Muscle endurance circuit
A. Rotate through 3 to 4 times in a 15-minute window
A1. Max set of strict pull ups in 30 seconds / 9 8 8
A2. Max set of strict push ups in 30 seconds / 11 10 10
A3. Max set of air squats in 45 seconds / 26 27 27
A4. 1 round of “ab circuit” in a 2-minute window: (video)
V-up – 10 reps
Side plank lifts – 10 reps / side
Side plank twists – 10 reps / side
Hollow rock – 10 reps

5.Cool down
A. Easy row or assault bike for 5 min