160 min
Warm up + COS 25 min

1.MU
- Drills
- MU 7x1 + 7x2 - 21 reps

2.SHSPU
A. 4-6 sets: Assisted lift off + pike push up - 5 5 5 5 reps
- Rest as needed

B. Slow eccentric Strict HSPU on dumbells 4x5
- Knees on box

3.Back squat
A. 4 sets:
3 Back squats 76-81 kg
- Rest 15 s.
3 Seated box jumps - 30"
- Rest as needed

4.Strength
A. 4 sets:
Mixed grip strict pull ups x Tough effort - 12 8 7 7
Stationary dips x Tough - 8 7 6 6
- Rest 60-90 s. between sets
- RiR 1-2