120 min
WU 15 min
1.GS
A. Bfly/bfly CTB for 40 min
- Bfly x 20 reps
- Bfly pull ups, building height up each set, total of 50 reps

B. HSPU Capacity:
For time:
30 Kipping HSPU
Time: 5.30, 10 x 3 reps

C. Rope climb practice for 15 min

2.Conditioning
A. 3 rounds for time w/ a partner:
300 m Run
6 Rope climbs
30 Partner wall balls
30 Box jump overs
Time: 16.07

3.Accessory
A. 3 sets:
10+10 s Hip flexion lift off hold
15+15 s Single leg glute bridge hold