135 min
WU for 15 min
Skill: BMU practice for 35 min
Progressions
BMU 8 x 1 reps fb., 7 x 1 reps fg. = 15 BMU :)

1.SPP (Skill)

A. Alternate
A1. (Squat) snatch – (2 to 3) x 12 @ 40 – 65%1RM, Rest as needed before A2
20 20 kg
A2. GHD sit up – (2 to 3) x (15 to 25), Rest as needed before A1 > HSPU
11 10 5

B. Alternate
B1. Push jerk – (2 to 3) x 12 @ 40 – 65%1RM, Rest as needed before B2
30 32.5 kg
B2. Pistols, alternating – (2 to 3) x (10 to 20/side), Rest as needed before B1
20 20

C. not done

2.Conditioning

A. 8 intervals of 2 minutes ON : 1 minute OFF

AMRAP (continue each interval from where you left off)
25 cal row
25 box jump overs @ 24/20″
25 deadlifts @ 85/57.5kg (185/125lbs)
25 wall balls @ 9/6kg (20/14lbs)
25 ring dips
25 burpees
25 cal assault bike

Result: 1 + 25 wall ball
173/188

3.Cool down
A. 5 minutes on AB/row or similar, HR < 140