130 min
Warm up EMOM16 + 10 m HSW
1.Own skill
A. RMU practice for 60 min
- Support swings 3 x 10
- Ring swings 3 x 5
- Hips to rings 5 x 1
- Turn with band 2 x 5
- MU assisted 2 x 1
- MU 8 x 1 reps :)

2.Strength
A. Back Squat 5x6 @ 76% - 95 x 0.76 = 72.5 kg
- 3 High box jumps after sets
Box 30" + 15 + 10 kg plates

B. Every minute on the minute for 10 minutes:
Even: 10 (5/jalka) Dual KB Front rack box step ups - 1 KB 16 20 20 20 20 kg
Odd: Accumulate 10-20s L-sit on parallettes - 15 15 20 20 15 s.