135 min

Skill: HSW practice for 15 min

1.Strength
A. Deadlift – 4 x 5 @ 79-83%, rest 3 – 4 minutes between sets

B. Alternate between B1 and B2 (1 set of each for 4 rounds)
B1. Bench press @ AHAFA (as heavy as form allows), rest 1 – 2 minutes before B2
1 x 10 37,5
1 x 8 40
1 x 6 42,5
1 x 8 42,5 kg
B2. Single arm DB row – 4 x 10/side @ AHAFA, rest 2 minutes before B1
40 40 45 45 lbs

2.SPP (Conditioning)
A. 5 rounds for time
12 toes to bars
6 power clean and jerks @ 60/40kg (135/95lbs)
Time cap. 10 minutes
Result: 9:52

Recover for 5 to 10 minutes before part B

B. 10 minute AMRAP
5 handstand push ups
10 pistols
15 pull ups
Result: 3 rounds + 10 pistols

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