105 min
Warm up for 15 min

1.MU
- Drills
- MU 6x1
- MU 9x2
- MU x 24

2.Strict HSPU capacity
3 rounds:
15 s Max effort Box Pike HSPU
45 s Shoulder presses w/ a stick
- 3 rounds with no break, Rest 3 min and repeat for another set of 3 rounds
- Feet on box: 3 4 4
- Knees on box: 5 5 5

3.Strength accessory
A. 4 sets:
8 Incline DB Bench - 10 kg
10 Low Cable row - 45 kg

B. Core
Tabata v-ups/tuck ups