90 min

1.Skill
A. HSW practice for 15 min
B. Butterfly pull up practice for 15 min

2.Conditioning from TTP Engine week 2
A.Breathing warm up
Stage 1. 3 + 3 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can
Stage 2. 2 + 2 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can
Stage 3. 1 + 1 minute, nose breath in / exhale through mouth (as needed),

B.Main set
A. 4 x [7 Rounds on Assault bike, ski erg AND/OR rower of] 30s @ faster than MAS (Max Aerobic Speed) pace OR (RPE 7+), see notes below for details
15s @ Rest
Rest. 2 minutes between sets of intervals
Total cal/set: 53, 53, 52, 52
HR 171/185

3.Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge Flow

7 min AMRAP of:

• 3 thrusters (RX 100 lbs)
• 3 pull-ups
• 6 thrusters
• 6 pull-ups
• 9 thrusters
• 9 pull-ups .......12, 15, 18, 21, 24, etc.

AMRAP:

• 3 thrusters (45 lbs)
• 3 pull-ups
• 6 thrusters
• 6 pull-ups
• 9 thrusters
• 9 pull-ups

12, 15, 18....

1 set max reps.

5@ 85lbs
5@ 100lbs
7@ 115lbs

AMRAP 20 mins
5 x Pullups
10 x Pushups
15 x Sqauts

10 rounds for time of:
10 thrusters @ 95#
10 ring push-ups

AMRAP 15min

9 Deadlifts

12 Hand release push-ups

15 box jumps (20in box)

2 Person Team, only 1 person works at a time
100 Pull-ups
150 Wallballs (20 lbs)
200 Box Jump (20")
250 ABMAT
800m Run "Together"
Clock stops when 2nd team member comes through door
Work can be divided any way you want but only 1 teammate can work at a time.

Today I teamed up with Erik, and we did fantastic. Overall came in 2nd, by 3 seconds! We split the work 50/50 overall.

We were team "Awesomesauce"

1 set max reps.