135 min

Skill: HSW practice for 15 min

1.Strength
A. Back rack walking lunge – 3 x 10/side @ AHAFA (as heavy as form allows), rest 2 – 3 minutes between sets
50 50 50 kg

B. Alternate between B1 and B2 (1 set of each for 4 rounds)
B1. Strict press, rest 1 minute before B2
3 x 6 @ 78-82%
1 x AMAP (As Many As Possible) @ 78-82% / last set 11 reps
B2. Barbell bent over row @ AHAFA, rest 2 – 3 minutes before B1
1 x 10 40
1 x 8 42,5
1 x 6 45
1 x 8 45 kg

C. Rotate through C1, C2 and C3 (1 set of each for 3 rounds)
C1. Single leg DL – 3 x 10/side @ AHAFA, rest 30 seconds before C2
16 16 20 kg
C2. Strict toes to bar – 3 x AMAP, rest 1 minute before C3. 12 12 12
C3. DB incline bench press – 3 x 12 @ AHAFA, rest 90 seconds before C1
25 20 20 lbs

2.Conditioning
A. Alternate A1 and A2 for a total of 4 intervals (A1+A2+A1+A2)

A1. 5 rounds on Assault bike OR rower of:
30s @ RPE 4
20s @ RPE 6
10s @ RPE 9
RPE 4 = “moderate”
RPE 6 = “Moderately hard”
RPE 9 = “Very, very hard”
Total calories: 51 48 cal

REST 2 Minutes before A2

A2. 5 minute AMRAP of:
12 DB snatches, alternating @ 22.5/15kg (50/35lbs)
8 burpee box jump overs, 24/20″
4 bar muscle ups > 6 C2B
Results: 1 + 5 C2B 1 + 3 C2B

REST 2 minutes before repeating A1

3.Cool down
A. Assault bike for 10 minutes at very easy pace (HR < 130bpm)
B. Movement flow