150 min
Warm up + COS 25 min

1.HSW
- 22 m.

2.BFLY + BCTB
- Bfly - 50
- BCTB + kip swing - 5x3

3.SHSPU
A. Box pike negatives
- Feet on box down / knees on box up - 20"
- 7 6 6 6

B. Push ups
- 4 x Max effort
- 15 14 12 12

3.Back squat
- 6x1 @ 88 %
- Rest as needed

4.Front foot elevated KB Split squat
- 4 x 8+8
- 12 16 16 16 kg