135 min

Skill: HSW practice for 15 min

1.Weightlifting
A. No feet snatch – 15 x 1 @ 65%+, go every 45 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
35 35 37,5 / 37,5 40 40 / 42,5 42,5 45 / 45 47,5 47,5 / 47,5 - -

B. High hang clean – (12 – 15) x 2 @ 65%+, go every 90 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
45 47,5 50 / 50 52,5 55 / 55 57,5 57,5 / 60 - -

2.Strength
A. Alternate (1 set of each movement for 4 rounds)
A1. Front squat, rest 1 minute before A2
1 x 5 @ 81-83% 65
1 x 4 @ 83-85% 67,5
1 x 3 @ 85-87% 70
1 x 2 @ AHAFA 72,5
A2. Weighted dip – 4 x (7, 5, 3, 5) @ AHAFA, rest 2 – 3 minutes before A1
7 @ BW, 5*5 kg, 3*10 kg, 5*7,5 kg

B. Deadlift, aim for the highest % (within the prescribed % range) that’s possible for you (with good form) today, rest 3 minutes between sets
1 x 7 @ 78-80%
1 x 5 @ 82-84%
1 x 3 @ 86-88%
1 x 5 @ AHAFA

C. Alternate
C1. Turkish get-up – 4 x 3/side @ AHAFA, move straight to C2 8 kg 12 kg
C2. 10 v-ups, 10 tuck ups, 10 hollow rock
Rest 1 minute before C1

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

For Time:
30 Med Ball Cleans (using 20 lb ball)
30 Ring Dips
30 Med Ball Cleans (using 20 lb ball)
30 Chest to Bar Pullups
30 Med Ball Cleans (using 20 lb ball)
30 Pushups
30 Med Ball Cleans (using 20 lb ball)

135 min

1.SPP (Skill)
A. Choose a follow along gymnastics session > ring MU practice for 45 min
Progressions + 14 ring MU

2.Strength
A. Alternate (1 set of each movement for 5 rounds)
A1. Back squat – 5 x 3 @ 85-89%, rest 90 seconds before A2
A2. Wide grip strict chest to bar pull up – 5 x 3f / 2f / 1f / 1f / f., rest 2 – 3 minutes before A1
> normal grip SC2B 9 9 8 7 7

B. Alternate
B1. Strict press – 3 x (3 – 5) @ 85-89%, rest 1 minute before B2
3*5*31
B2. Reverse back rack lunge – 3 x 10 (5/side) @ AHAFA, rest 2 – 3 minutes before B1
3*10*52,5

3.Cool down
A. Easy Assault bike for 5 – 10
B. Movement flow

135 min

Skill: BMU practice for 25 min
9 BMU

1.Strength
A. Alternate (1 set of each movement for 4 rounds)
A1. Front squat, rest 1 minute before A2
1 x 5 @ 82-84% 65
1 x 4 @ 84-86% 67,5
1 x 3 @ 86-88% 70
1 x 1 @ AHAFA 77,5
A2. Weighted dip – 4 x (6, 5, 4, 6) @ AHAFA, rest 2-3 minutes before A1
6*2,5 kg, 5*5 kg, 4*7,5 kg, 6*5 kg

B. Deadlift, rest 3 minutes between sets
1 x 8 @ 77-79%
1 x 6 @ 81-83%
1 x 4 @ 85-87%
1 x 4 @ AHAFA

C. Rotate through 4 rounds at your own pace, start a new round every 5 minutes
(1) – Turkish get-up – 4 x 4/side @ AHAFA 8 - 10 kg KB
(2) – Handstand hold facing the wall - 20 seconds
(3) – Sled Push – 4 x 20 seconds @ sled + 15 kg
(4) – Sled pull – 4 x 20 seconds @ sled + 15 kg
(5) – Rest

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

For Time,
21 Lateral Barbell Burpees
21 Power Cleans, 135/95
15 Lateral Barbell Burpees
15 Hang Squat Cleans, 135/95
9 Lateral Barbell Burpees
9 Thrusters, 135/95

120 min

1.Weightlifting
A. Snatch – (15 – 20) x 1 @ 65%+, go every minute. Perform the reps in 2 waves.

B. Clean and jerk – (4 – 8) x 1 @ 85-95%. Build to a heavy single (1) for the day, aim for 4 to 8 lifts @ 85-95% 1RM range
55 55 57,5 60

2.Conditioning
A. For total of 3 rounds of (A1 + A2)

A1. 90 second AMRAP
6 deadlifts @ 100/70kg (225/155lbs)
8 burpee box jump overs 24/20″
Results: 1 + 4 bbjo 1 + 5 bbjo 1 + 5 bbjo

REST 90 seconds before A2

A2. 90 second AMRAP
12 cal Assault bike
6 bar muscle ups > 8 C2B
Results: 1 rnd 1 rnd 1 rnd

REST 90 seconds before A1

3.Cool down
A. Easy Assault bike for 5 – 10 minutes
B. Movement flow

135 min

Skill: BMU practice for 30 min
13 BMU

Skill: HSW practice for 15 min

2.Strength
A. Alternate (1 set of each movement for 4 rounds)
A1. Back squat – 4 x 3 @ 86-90%, rest 90 seconds before A2
A2. Weighted pull up, rest 2 – 3 minutes before A1
3*10 kg 3*12.5 kg 3*15 kg 3*17.5 kg

B. Alternate
B1. Strict press – 3 x (3 – 5) @ 86-90%, rest 1 minute before B2
4*32 2*5*32 kg
B2. Reverse back rack lunge – 3 x 10 (5/side) @ AHAFA, rest 2 – 3 minutes before B1
3*10*55 kg

3.Cool down
A. Easy Assault bike for 5 – 10 minutes
B. Movement flow

5-10-15 power clean 60 kg / 10-15-20 box over Burpee

120 min

Skill: HSW practice for 20 min

1.Weightlifting
A. Snatch – 15 x (1+1) @ 65%+, go every minute. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
35 35 37,5 / 37,5 40 40 / 42,5 42,5 45 / 45 - - / 47,5 - 50

B. Clean – (12 – 15) x 1 @ 75%+, go every minute. Start @ 75%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

2.Cool down
A. Assault bike for 5 minutes at very easy pace (HR < 130bpm)
B. Movement flow

17 Minute AMRAP of:
Push Press using 115 lbs
Toes To Bar
(all reps must be unbroken to count and proceed to next round)