0-10min: 10-20sec ring support hold
10-20min: 1-3 Bar MU
20-30min: 1-6 Strict HSPU

12 cal assault bike
6 bar muscle ups
9 hspu

135 min
WU for 15 min
Skill: MU practice for 45 min
Progressions
MU 6 x 1 reps

1.SPP (Skill)

A. Not done

B. Alternate
B1. Handstand push up – (2 to 3) x (5 to 20), rest as needed before B2
3 x 10
B2. GHD sit up – (2 to 3) x (15 to 25), rest as needed before B1
3 x 20

C. 7 minute EMOM
100m run
1 rope climb > legless, with legs down
2 x up
5 x halfway up

2.Conditioning

A. 6 intervals of 2 minutes ON : 1 minute OFF, alternating between A1 and A2

A1. AMRAP
10 deadlifts @ 85/57.5kg (185/125lbs)
20 wall balls @ 9/6kg (20/14lbs)

Results: 1 + 6 wall ball, 1 + 5 wall ball, 1 + 3 wall ball

A2. AMRAP
20 push ups > 10
10 KB front rack walking lunges @ 2 x 24/16kg (53/35lbs)
5 power cleans @ 85/57.5kg (185/125lbs) > 45 kg
Max rep shuttle runs (10m) in the remaining time

Results: 6, 6, 6 shuttle runs

174/185

3.Cool down
A. 5 minutes on AB/row or similar, HR < 140

20 american swings 24kg
30 cal ski erg
40 DUs

5 rounds for time steady pace

10 Ring MU
150 DU
20 Squat Snatch (135/95#)
150 DU
10 Ring MU

2 reps @ 60% of 1RM
2 reps @ 65% of 1RM
2 reps @ 70% of 1RM
2 reps @ 75% of 1RM
2 reps @ 80% of 1RM

3 Rounds, each for time.
New round every 5minutes

15 Overhead Squats @45%
30 GHD Situps
45 Double Unders

Box Squat 8x2

Every minute on the minute for 12 minutes:
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Weight is 70% of Front Squat 1RM

400m run
21 Kettlebell Swings @ 1.5 pood
50 ABMAT
12 pull-ups
50 Double Unders
400m run
21 KBS @ 1.5 pood
40 ABMAT
12 pull-ups
40 DUs
400m run
21 KBS @ 1.5 pood
30 ABMAT
12 pull-ups
30 DUs
400m run
21 KBS @ 1.5 pood
20 ABMAT
12 pull-ups
20 DUs
400m run
21 KBS @ 1.5 pood
10 ABMAT
12 pull-ups

10 DUs

Green kettlebell, blue and green bands, and stick jumps