160 min
WU for 20 min
1.GS
A. HSW 15 min
- 20 m.

B. MU 55 min
- Skill drills
- MU 7 x 1 + 5 x 2
- Total of 17 MU

C. MU strength
- Low ring leg assisted Muscle ups
Accumulate 15-20 reps - 15 reps
- False grip hollow rocking swings 3-4 x 5-10
3 x 6
- 1⁄2 rocking pull up 3-4 x 5-10
2 x 6

2.Strength
A. Back squat 5 x 5+ @ 80%
- Rest as needed-
- Last set 12 reps

B. 4 sets:
- Single leg Barbell RDL 6+6 - 40 40 40 40 kg
- Single leg Seated knee extensions 10+10 - 5 5 5 5 kg