150 min
WU 15 min
1.GS
A. HSW 20 min
- Drills
- 20 m.

B. BMU 15 min
- Drills
- 10 x 1 reps

C. Bfly + bfly CTB 20 min
- Bfly - 35 reps
- Box drills 2 x 8 reps
- Kipping CTB - 19 reps

D. Strict HSPU Strength work - 4 sets:
Max effort Pike Box HSPU w/ 1 s. pause 2 cm off the floor
7 8 7 8 reps
- Rest as needed, then after 4 sets -

E. DB Z-Press
4 x 5 (Heavy!)
- Rest 90 s. between sets -
20 25 25 25 lbs

2.Strength
A. Bench press 3 RM (Max 2 sets)

B. Bench press 5 x 1@ 3 RM Weight
- Rest as needed -

C. 5 sets:
- Strict pull ups 5 x Tough (RiR 1-2, vastaote) - 14 8 7 7 6 reps
- Hollow rock side rolls 5 x 8-12 - 8 8 8 8 10 reps
- Alternate, rest 60 s. between sets -