120 min
WU for 10 min
1.Strength
A. For 30 minutes (5 sets), Start a new round every 6 minutes, rotating through
A1. Back squat – 5 x 5 @ 77.5-85%.
A2. Strict press – 5 x 5 @ 72.5-80% / 26 27 28 29 30
A3. Weighted strict chin up – 4 x 12 / 10 / 8 / 6 @ AHAFA / no weight,
12, 10, 8, 6

2.SPP (Skill)

A. 5 rounds, each for time, start a new round every 3 minutes > 4 rnds
10 (unbroken) overhead squats @ increasing load (see note)
30 32.5 35 35
10 to 20 chest to bar pull ups
12, 6, 8, 7

Score. Your score is your heaviest load on the overhead squat x lowest numbers of reps on chest to bar pull ups > 6 x 35 kg = 210

B. 4 rounds, each for time, start a new round every 3 to 4 minutes > 2 rnds
15 box jump overs @ 24/20″
25 GHD sit ups
50 double unders
Result: 2.10, 2.13

C. Ring dips – 30 to 60 reps (be ambitious but realistic), in as few sets as possible, rest as needed between sets
7, 7, 7, 6, 3 = 30

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