120 min
Warm up 15 min

1.MU
- Skill drills
- MU 5x1 + 1x2
- MU + HTR 3x1+1
- Total of 10 MU

2.Strict HSPU Strength work
A. 4 sets:
Max effort Strict pike HSPU (Weighted vest)
- 5 kg vest
- Reps - 9 8 8 7
- Rest as needed, then

B. 3 sets of:
Max effort Bottom of Pike HSPU hold (Weighted vest, little heavier than on push ups)
- 6 kg vest
- Times - 8 8 8 s.

3.Shoulder press
A. 8 RM
- Max 2 sets

B. 4 x 6 @ max of A.
- Rest as needed
- Reps - 6 6 6 5

4.Strength accessory
A. 5 sets:
- Barbell bent over row x 5 (RiR 1) - 50 50 50 50 50 kg
- Strict Toes to bar 5 x Tough (RiR 2) - 11 10 8 7 7 reps
- Rest 60 s. between sets, alternate