110 min
WU for 15 min
Skill: MU practice for 30 min
Progressions
MU x 3 reps

1.SPP (Conditioning)
A. For time
800m run
21 deadlifts @ 120/85kg (265/185lbs) > 75 kg
3 x [5 strict deficit HSPUs @ 3/1.5″, 10 pistols, 15 chest to bar pull ups] > strict HSPU @ 2 x abmat, pull ups
600m run
15 deadlifts
2 x [5 strict deficit HSPUs, 10 pistols, 15 chest to bar pull ups] >
strict HSPU @ 2 x abmat, pull ups
400m run
9 deadlifts
1 x [5 strict deficit HSPUs, 10 pistols, 15 chest to bar pull us] >
strict HSPU @ 2 x abmat, pull ups
200m run

Result: 34.40
172/190

2.Cool down
5 min assault bike
TF