140 min
WU for 15 min
1.GS
A. HSW 10 min
- 15 m.

B. MU 40 min
- Skill drills
- MU 4 x 1 + 5 x 2
- Total of 14 MU

C. Bfly + BCTB for 15 min
- Bfly x 20 reps
- Box drills 2 x 8 reps
- Kip CTB x 5 reps
- Kip swing + BCTB 4 x 3+3 reps

D. MU strength
- False grip hollow hang
Accumulate 60-90 s. in 15-20 s. intervals - 60 s.
- Jumping muscle ups
Accumulate 15-20 reps - 15 reps

E. HSPU Capacity - Every minute on the minute for 5 minutes:
Tough effort of Deficit HSPU - not done

2.WL
A. Clean pull + power clean 2 + 1

3.Accessory
A. 3 sets:
10 90-90 Hip rotations
6+6 Quadruped thoracic rotations
5 Cuban presses

B. 3 sets:
3x7 bicep curls w/ 13 kg barbell
20 pike leg lifts