135 min
WU for 10 min
1.SPP (skill)

A. Alternate (rest as needed between sets)
A1. Thruster – (2 to 3) x 12 @ 40 – 65%1RM / 35 37.5
A2. GHD sit up – (2 to 3) x (15 to 25) / 15 15

B. Alternate
B1. Power snatch – (2 to 3) x 10 @ 40 – 65%1RM, rest as needed before B2
20 20 20 kg
B2. Pistols, alternating – (2 to 3) x (10 to 20/side), rest as needed before B1
> C2B / 12 13

C. 7 minute EMOM / not done
5 to 15 cal assault bike (choose a number that challenges you, then stick with it each minute)
1 rope climb

2.Conditioning

A. 7 minute AMRAP
2 muscle ups > jump MU
4 handstand push ups
8 KB swings @ 32/24kg (70/53lbs) > 20 kg

Result: 4 rounds

REST 10 MINUTES

B. 3 rounds for time
400m run
10 power clean and jerks @ 60/40kg (135/95lbs) > 30 kg
10 bar facing burpees
Time cap. 10 minutes

Result: 2 rounds + 10 C & J

REST 10 MINUTES

C. 6 minute AMRAP
8 front rack walking lunges @ 60/40kg (135/95lbs)
8 toes to bar

Result: 5 rounds

3.5 minutes on AB/row or similar, HR < 140