140 min
Warm up 20 min
1.MU
- Skill drills
- MU 8x1 + 1x2
- MU + HTR 7x1+1
- 17 MU

2.HSPU work:
A. 3 sets:
Max effort Bottom of HSPU hold
- Back to wall
- 2 2 2 s.
- Rest 2 min between efforts, then

B. 3 rounds:
15 s Max effort Box pike HSPU - 4 4 5
45 s Shoulder presses w/ stick - 5 5 5
- Rest 3 min and repeat 3 rounds. Total of 6 rounds

3.Front squat
4x6+ @ 60kg
- Rest as needed
- Last set 8 reps

4.Strength
A. 3 sets:
8+8 KB Deficit split squats (As heavy as possible!) -10 12 12 kg
6-10 (Banded) Glute ham raises - 6 6 6
- Rest 60-90 s between sets-