135 min

1.SPP (Skill)

OR “DIY” (Do It Yourself) skill work
A.16 minute EMOM, alternating unbroken single sets of:
(1) Complex gymnastics movement – 1 to 10 reps / BMU 2 3 2 3
(2) Barbell/DB movement – 5 to 15 reps / thruster 10x30 kg
(3) Simple gymnastics movement – 5 to 20 reps / T2B 10
(4) REST or easy Assault bike / row

B.16 minute EMOM, alternating unbroken single sets of:
(1) Complex gymnastics movement – 1 to 10 reps / HSPU 6
(2) Barbell movement – 5 to 15 reps / power snatch 6x25 kg
(3) Simple gymnastics movement – 5 to 20 reps / C2B 6
(4) REST or easy Assault bike / row

2.Strength
A.Alternate
A1. Back squat – 4 x 5 @ 81-83%, rest 90 seconds before A2
A2. Wide grip strict pull up – 4 x 3f / 2f / 1f / f, rest 2 – 3 minutes before A1
9 8 8 8

B.Alternate
B1. Strict press – 4 x (5-7) @ 80-83%. rest 1 minute before B2
2x5x29 kg
B2. Reverse back rack lunge – 4 x 14 (7/side) @ AHAFA, rest 2 – 3 minutes before B1
2x14x45 kg

3.Cool down
A. Easy Assault bike for 5 minutes