135 min

1.SPP (Skill)
A. MU practice for 45 min
Follow along gymnastics session

2.Conditioning

A1. 6 minute AMRAP
50 double unders
10 overhead squats @ 52.5/35kg (115/75lbs)
5 ring muscle ups > 15 C2B
Result: 1 + 7 C2B

Recovery 4 to 6 minutes (Walk, easy Assault bike or row + set up for next piece)

A2. 6 minute AMRAP
5 pull ups
10 push ups
15 air squats
Result: 4 + 4 push up

Recovery 4 to 6 minutes (Walk, easy Assault bike or row + set up for next piece)

A3. 6 minute AMRAP
20 cal Assault bike
10 deadlifts @ 100/70kg (225/155lbs)
10 bar facing burpees
Result: 1 + 3 bfb

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