90 min
WU for 15 min

1.Rope climb

A. Seated legless rope climb, 15ft rope – as many repetitions as possible in 5 minutes
Result: 1
Options. Choose the hardest variation you can perform any reps with >
Seated legless up (down using feet)

2.SPP (Conditioning) Test #2

A. 30 Minute AMRAP

A1. 3 rounds of:
400m run
21 kettlebell swings @ 24/16kg (53/35lbs)
12 pull ups

RECORD YOUR TIME FOR A1: 9.52

THEN

A2. 10 rounds of:
3 power snatches @ 60/40kg (135/95lbs)
15 wall balls @ 9/6kg (20/14lbs)

RECORD TOTAL TIME AT END OF A2 (A1 TIME + A2 TIME): 29.31

THEN

A3. As many rounds as possible in remaining time of:

1 power clean + jerk @ 60/40kg (135/95lbs)
5 pull ups
10 push ups
15 air squats

2 power clean + jerks @ 60/40kg (135/95lbs)
5 pull ups
10 push ups
15 air squats

3 power clean + jerks @ 60/40kg (135/95lbs)
5 pull ups
10 push ups
15 air squats

Etc.

RECORD YOUR TOTAL REPETITIONS FOR A3: 6

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