130 min

1.Skill
A. HSW practice for 15 min / best 12 steps, PR! :)
B. BMU practice for 15 min

2.WU & prep for metcons for 20 min

3.Conditioning
A. 8-minute AMRAP
10 Cluster @ 42.5/30kg (95/65lbs)
35 Double unders
10 Toes to bar
Result: 3 rounds

Active recovery (walk, easy AB/row/ski erg) for 6-minutes before part B

B. 8-minute AMRAP
16 DB snatch, alternating @ 22.5/15kg (55/35lbs) > 25 lbs
8 Burpee box jump over, 24/20″
4 Ring muscle up > 2 BMU
Result: 2 + 1 BMU

Active recovery (walk, easy AB/row/ski erg) for 6-minutes before part B

C. 8-minute AMRAP
21 Wall ball @ 9/6kg (20/14lbs)
14 Pull up
7 Power snatch @ 42.5/30kg (95/65lbs) > 25 kg
Result: 2 + 16 wall ball

4.Jacked gymnastics
A. 4 rounds:
Strict HSPU - 70 % of max UB set @ 24" box > 4 x 6 reps

5.Cool down
10 min AB
Lunge or Thoracic Flow

1RM Drop Snatch

8 AMRAP:
60 DU
30 OHS, 50 KG
15 T2B

For 20 min 30s work/30s rest
Ski

30 strict t2b for quality

80 min
A. 50 min walking
104/122
B. 30 min mobility work

Weighted chin up 7x3

Clean pull 3x4

2s pause below the knee

15 devils press 22.5/15kg
20 GHD
25 pull-ups

1a) Banded Facepull-aparts: 3 x 15. No rest.
- slow + controlled + external rotation at end ROM
1b) Front Foot Elevated on Bench Glute Hip Thrust: 3 x 8 ea. No rest.