140 min
Warm up + COS 20 min

1.HSW
- 20 m

2.BCTB
- Box
- KS + BCTB 4x5
- BCTB + BFLY 10x1
- BFLY 3x10

3.Strict HSPU strength
A. Strict HSPU testing
- 1 rep @ abmat

B. Bottom of Box pike HSPU hold 4 x Max effort
- 5 4 5 4 s.

C. DB Z-press 3x6-8
- 8x25 6x30 6x30 lbs

4.Back squat
- 4x8
- Rest as needed

5.DB Death march
3x30
- 25 25 25 lbs