120 min
WU for 15 min

1.SPP (Skill)
A1. Power clean @ 50%1RM – 1 x max repetitions in 30 seconds, rest as needed before A2 > 12 x 30 kg
A2. Rope climb – 1 x max repetitions in 40 seconds, rest as needed before A3 > 3
A1. Thruster @ 50%1RM – 1 x max repetitions in 30 seconds, rest as needed before A2 > 13 x 25 kg
A2. GHD sit up (parallel or full) – 1 x max repetitions in 40 seconds > 19

B. 10 minute EMOM, alternating minutes
(1) – Power clean @ 50%1RM > 6 x 30 kg
(2) – Rope climb > 2
Reps. 50% of your max reps in Part A. For example (A1 – 12, A2 – 2) = (6 Power clean / 1 rope climb, alternating minutes)

C. 10 minute EMOM, alternating minutes
(1) – Thruster @ 50%1RM > 7 x 25 kg
(2) – GHD sit up > 10
Reps. 50% of your max reps in Part A. For example (A1 – 12, A2 – 30) = (6 Thruster / 15 GHD sit up, alternating minutes)

2.Conditioning
A. Intervals – 12 x 90 sec (moderate pace) : 60 sec (hard pace) : 30 sec (walk for recovery)
Alternate between A1 and A2 between each interval (1 interval = 90 sec + 60 sec + 30 sec, recovery = 3 minutes)

A1. AMRAP (continue next AMRAP from where you finished)
500m row
40 wall balls @ 9/6kg (20/14lbs) > 10 lbs
30 KB swings @ 24/16kg (53/35lbs)
20 toes to bars
10 burpee box jumps @ 24/20″
A2. AMRAP (continue next AMRAP from where you finished)
400m run
15 pull ups
12 burpees over the bar
9 overhead squats @ 60/40kg (135/95lbs) > 30 kg

Options. Adjust movements and loads so as to be able to maintain prescribed pacing
A1: 1+ 10 T2B
A2: 2 + 6 burpees over the bar
168/182

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