130 min

1.Skill
A. HSW practice for 15 min
B. BMU practice for 25 min
- Progressions
- BMU 4 x 1 rep

2.Gymnastics
A. Handstand push up (kipping)
A1. 1 x max unbroken (UB) reps in a 40-second window, Rest 1-minute before A2
Result: 14 reps PR! :)
A2. 7 sets @ 40% of max reps (unbroken) in A1, Rest 15s between sets (extend to 30/45/60s as needed, see details below) > 5 reps
5 5 5 4 4 5 5

3.Conditioning
A. 7-minute AMRAP
8 Burpee box jump over, 24/20″
4 Bar muscle up > 8 C2B
8 DB (power) snatch, alternating @ 22.5/15kg (50/35lbs) > 25 lbs
Result: 3 + 6 bbjo

Rest 5-minutes before part B

B. 7-minute AMRAP
16 (8/side) DB push press @ 22.5/15kg (50/35lbs) > 25 lbs
8 Toes to bar
16 Pistols, alternating
Result: 3 + 1 push press

Rest 5-minutes before part C

C. 7-minute AMRAP
8 DB thrusters @ 22.5/15kg (50/35lbs) 2xDBs > 25 lbs
32 Double unders
8 Pull up
Result: 3 + 8 thrusters

4.Cool down
A. Easy Assault bike, row or walk for 5 – 10 minutes