Morning: 30 min walking
107/126

Afternoon: 130 min

1.Skill
A. Jacked gymnastics/HSW practice for 20 min

2.Strength
A. Alternate A1 / A2 for 8 rounds
A1. Deadlift > hip thrust x 8 reps
50 55 55 60 / 60 60 60 60
A2. Strict (deficit) HSPU – 3 to 5, rest 90s before A1
Abmat + tk 4 5 5 5 / 5 5 5 5

3.Conditioning
A. 7-minute AMRAP
20/15 Calorie row
20 Wall ball @ 9/6kg (20/14lbs)
Result: 3 + 1 cal row

Rest 4-minutes before part B

B. 7-minute AMRAP
8 Power snatch @ 35/25kg (75/55lbs) > DB snatch 25 lbs
8 Box jump over @ 24/20”
8 Toes to bar
Result: 5 + 7 bjo

Rest 4-minutes before part C

C. 7-minute AMRAP
8 thruster @ 35/25kg (75/55lbs) > DB thruster 2x15 lbs
8 pull up
8 burpees
Result: 4 + 1 thruster

4.Strength
B. Alternate B1 / B2 / B3 for 3 rounds @ AHAFA:
B1. Single arm DB press, alt. hands
24*15 24*15 24*15 lbs
B2. Single arm KB row – 8 to 12 reps
3*10*16 kg
B3. Bicep curl
3*8*20 lbs

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