110 min
Warm up + COS 20 min

1.HSW
- Walk to wall 10 x 2 m

2.MU strength
- Top of dip hold: Accumulate 60-90 s -90
- Bottom of dip hold: Accumulate 45-60 s - 60
- Muscle up positional pause drill: 4-5x3-5 - 4x3
- Strict muscle up - 2x1 + 4x2

3.Back squat
3x5 @ 75% effort
- Rest as needed-

4.Aerobic work
30 min of:
90 s erg - assault bike
8+8 Crab reaches
90 s erg
8 Reverse snow angels
90 s erg
8+8 Reverse lunge to knee lift