135 min

1.SPP (Conditioning)

Warm up
A. Assault bike or row, progressively harder pace for 6 minutes
B. Movement flow of your choice from the flow and mobility video library
Repeat part A after the movement flow
C. Prep all of the movements in the main conditioning piece of the day
D. Perform one practise round of (70-80% effort):
10 calorie row
20 double unders
10 wall balls @ 9/6kg (20/14lbs)

8 power snatches @ 35/25kg (75/55lbs)
8 box jump overs @ 24/20”
8 toes to bars

8 thrusters @ 35/25kg (75/55lbs)
8 pull ups
8 bar facing burpees

Rest as needed (2 – 5 minutes), then begin the test

Main conditioning piece (Lactate Threshold, Aerobic power test)

The workout is designed so that it is possible you won’t make it to last AMRAP at all. This is ok.

A. In a 20 minute window (for max rounds and reps in the last part)

3 rounds of
30/24 calorie row
60 double unders
30 wall balls @ 9/6kg (20/14lbs)

THEN

6 rounds of
8 power snatches @ 35/25kg (75/55lbs)
8 box jump overs @ 24/20”
8 toes to bars

THEN in the remaining time, AMRAP
8 thrusters @ 35/25kg (75/55lbs)
8 pull ups
8 bar facing burpees

Result: 2 rounds + 8 power snatch @ 2. piece
182/190

2.Strength

A. Alternate (1 set of each for 5 rounds)
A1. Back squat – 5 x 5 @ 80 – 82%, rest 90 seconds before A2
A2. Wide grip strict pull up – 5 x 3f / 2f / 1f / 1f / f, rest 2 – 3 minutes before A1
8 8 7 6 6

B. Alternate
B1. Strict press – 3 x (5 – 7) @ 79-82%, rest 1 minute before B2
7x27 7x28 7x28
B2. Reverse back rack lunge – 3 x 14 (7/side) @ AHAFA (as heavy as form allows), rest 2 – 3m before B1
3x14x40

3.Cool down
A. Easy Assault bike, row or walk for 5 – 10 minutes while breathing in through the nose and out through the mouth
B. Movement flow of your choice from the flow and mobility video library