110 min
Warm up for 20 min

1.BCTB
- Bfly x 35
- BCTB x 25 (singles)

2.Handstand push up capacity
4 rounds @ 85% effort:
20 Cal row
Max set of Kipping HSPU
- Rest 90 s. between sets
- Reps: 10, 9, 7, 7

3.Back squat
6x5 @ RPE 7-8
- Rest as needed

4.Accessory
A. 3 sets:
8+8 Single leg RDL - 30 kg
20 Hollow rock

B. 3 sets: - not done
10 KB Jefferson's curls
6-10 Hanging scapula rotations