130 min
WU for 15 min
1.GS
A. HSW 15 min
- Drills
- 15 m.

B. BMU 15 min
- 8 x 1 reps

C. Bfly & kip. CTB for 25 min
- Strict box Chest to bar 3-4 sets - 3 x 6
- Kipping box chest to bar 3-4 sets - 3 x 6
- Kipping chest to bar 4-5 sets - 5 x 5
- Butterfly pull up - 5 8 8

2.Conditioning
A. Toes to bar capacity: Every 3 minutes for 6 rounds:
10 Toes to bar
15 Cal tornado bike
- Hard, but sustainable!
- TTB all unbroken
- Times: 1.16, 1.10, 1.05, 1.05, 1.04, 1.03

3.Strength
A. 4 sets:
A. Incline DB Bench 4 x 8-12 (Penkki noin 45 asteen kulmaan)
- 8x20 10x15 10x15 10x15 lbs
B. DB Prone row 4 x 8-12
- 8x25 10x25 10x25 10x25
- Alternate, rest 60 s. between sets-