120 min
Warm up for 25 min

1.HSW
- 20 m

2.MU
A. Drills

B. EMOM5: 1 MU

C. Every 90 s. for as long as possible (Max 12 rounds) > 15 rounds
2 Ring muscle ups

Total of 35 muscle ups

3.Back squat
Sets of 5 up to 75 % effort

4.Accessory
A. 3 min/side Banded hip distraction

B. Hip flexion box lift off 3x6+6

C. Hip airplane 3x6+6