120 min

1.Strength

A. Alternate A1 / A2 for 10 rounds – Perform deadlift and strict HSPU as a superset (move from deadlift to HSPUs as soon as possible), start a new superset every 2 minutes.
A1. Deadlift – 3 @ 70-75%
A2. Strict (deficit) HSPU – 3 to 5
Abmat + 5 kg plate 5 x 3 reps
Abmat + tk 5 x 3 reps

1. Conditioning

Warm up
A. Assault bike or row, progressively harder pace for 6 minutes
B. Movement flow of your choice from the video library
Repeat part A after the movement flow

C. Prep all of the movements in the main conditioning piece of the day

D. Perform one practise round of (70-80% effort):
10 Calorie row
20 Double unders
10 Wall ball @ 9/6kg (20/14lbs)
8 Power snatch @ 35/25kg (75/55lbs)
8 Box jump over @ 24/20”
8 Toes to bar
8 Thruster @ 35/25kg (75/55lbs)
8 Pull up
8 Bar facing burpees

Rest as needed (2 – 5 minutes), then begin the test

Main conditioning piece (Lactate Threshold, Aerobic power test)

A. In a 20 minute window (for max rounds and reps in the last part)

3 Rounds of
30/24 Calorie row
60 Double unders
30 Wall ball @ 9/6kg (20/14lbs)

THEN

6 Rounds of
8 Power snatch @ 35/25kg (75/55lbs)
8 Box jump over @ 24/20”
8 Toes to bar

THEN in the remaining time, AMRAP

8 Thruster @ 35/25kg (75/55lbs)
8 Pull up
8 Bar facing burpees

Result: 2 rounds + 1 T2B in second piece
HR 183/190

3.Strength
B. Alternate B1 / B2 for 3 rounds
B1. Front rack walking lunge – 8/side @ AHAFA, rest 1m before B2 >
Bicep curl 20 20 15 lbs
B2. Single arm DB row – 8 to 12 @ AHAFA, rest 2m before B1
35 35 35 lbs

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

Beginner - 1/2 kneeling Double KB presses 4 x 8
Superset with 15sec flexed arm hang

Intermediate - Barbell Military press 4 x 5

2 min max effort handstand hold (accumulate as many seconds as possible)
1 min rest

6min AMRAP
10 T2B
20 doubleunders
10 kettlebell swings 24kg/16kg
1 min rest

2 min max effort handstand hold (accumulate as many seconds as possible)

Beginner - Double KB sumo deadlift 4 x 5
5 single leg RDLs each leg

Intermediate - Barbell deadlift 4 x 5 @ 75%
120sec rest

70 Dumbbell Snatches (50/35)
60 Wallballs (20/14)
50 Box jump
40 Kipping Handstand Push-ups

3 - 5 x
300 m juoksu
10 thrusteria
10 GHD / Abmat vatsaa

• 5-…-5 of:
BB Deadlifts
5RM

For time

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1:
1.5x body weight deadlift
body weight bench press
3/4x body weight cleans

TC 30