135 min

1.Main set (Weightlifting total)
A. Snatch – build to a 1RM for the day
52.5 kg
B. Clean and jerk – build to a 1RM for the day
67 kg

2.Skill
A. Bar muscle up – max unbroken repetitions
Result: 9 unbroken (10-20 sec rest between reps on top of the bar)

3.Conditioning
A. 21 – 15 – 9 for time of:
KB swing @ 32/24kg (70/53lbs) or 24/16kg (53/35lbs) > 16 kg
Burpee box jump, 24/20”
Time cap. 7 minutes
Result: 5.29

4.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow