135 min

Skill: HSW practice for 20 min

1.Strength
A. Deadlift – 4 x 6 @ 76-80%, rest 3 – 4 minutes between sets

B. Alternate between B1 and B2 (1 set of each for 4 rounds)
B1. Bench press – 4 x (10-8-6-8) @ AHAFA, rest 1 – 2 minutes before B2.
35 40 42,5 40 kg
B2. Single arm DB row – 4 x 10/side @ AHAFA, rest 2 minutes before B1.
35 40 40 40 lbs

2.SPP (Conditioning)
A. 3 rounds for time
21 KB swings @ 32/24kg (70/53lbs)
18 cal row
15 chest to bar pull ups
Time cap. 15 minutes
Result: 14.21

Recover 7 minutes before Part B

B. 7-Minute AMRAP
7 toes to bars
7 thrusters @ 40/30kg (95/65lbs)
7 bar facing burpees
Result: 3 + 2 bfb

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