120 min
WU for 10 min
SPP (Conditioning) / Strength

1.SPP (Conditioning)
A. For time
21 – 15 – 9
Deadlift @ 100/70kg (225/155lbs)
Handstand push up > abmat
Power clean @ 60/40kg (135/95lbs)
Toes to bar
Thruster @ 40/30kg (95/65lbs)
Pull up
Time cap. 15 minutes
Options. If finishing in 15 minutes is not realistic, adjust the rep scheme, load and/or movements as needed
Rep scheme → A. 21 – 15 – 9 → B. 18 – 12 – 9 → C. 15 – 12 – 9 → D. 12 – 9 – 6
Rep scheme > D.12 - 9 - 6
Result: 14.20

2.Strength
All movements as heavy as form allows (AHAFA), tempo free
A. Alternate A1 and A2
A1. Deadlift
1 x 12, rest 2 minutes before A2
1 x 10, rest 2 minutes before A2
1 x 8, rest 2 minutes before A2
A2. Push press – 3 x 3, rest 2 minutes before A1
45 47.5 47.5

B. Alternate B1 and B2
B1. Front rack walking lunge
1 x 12 / side, rest 2 minutes before B2 45
1 x 10 / side, rest 2 minutes before B2 40
1 x 8 / side, rest 2 minutes before B2 42.5
B2. Push press – 3 x 6, rest 2 minutes before B1
40 40 5x42.5

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow