135 min

1.Skill: HSW practice for 20 mi

2.Strength
B. Rotate through B1 / B2 / B3 for 4 rounds
B1. Front rack walking lunge – 20m @ AHAFA, rest 90s before B2
40 40 40 40 kg
B2. Strict (tempo) ring dip – 8 to 10 @ AHAFA, tempo 2020, rest 1m before B3
7 7 7 6
B3. Legless rope climb – 1 to 3 @ AHAFA, rest 1m before B1
1 1 1 1

3.Conditioning
A. 6-minute AMRAP
30 Double under
15 Power snatch @ 35/25kg (75/55lbs) > 15 wall ball 14 lbs
Result: 4 + 3 Du

Rest 3-minutes before part B

B. 6-minute AMRAP
3 – 6 – 9 – 12 – 15 – 18 – 21 etc.
Thruster @ 35/25kg (75/55lbs)
Bar facing burpee
Chest to bar pull up
Result 1: 11 thruster @ round 12
Result 2: 9 thruster @ round 12

Rest 3-minutes before part C

C. 6-minute AMRAP
15 Box jumps, 24/20″
12 Push press @ 52.5/35kg (115/75lbs) > 2 x 20 lbs DBs
9 Toes to bar
Result: 3 + 2 box jump

Rest 6-minutes, then repeat either A, B or C (your choice)

4.Cool down
A. Easy row or assault bike for 5 minutes, HR < 140
B. Lunge Flow