160 min
Warm up + COS 20 min

1.BFLY + BCTB
- Bfly 2 x 10
- Box drills 2 x 10
- Kip swing + CTB 5 x 4+4
- CTB + bfly 5 x 1+1

2.BMU
- Every 90 s. for 15 min (10 sets): 2 BMU

3.SHSPU
A. Box pike HSPU Accumulate 40-50 reps for Quality
- 40 reps

B. Bottom of Box pike HSPU hold 4 x Max effort
- 6 5 5 5 s.

4.Front squat
Build to daily max set of 3

5.Seated box jumps
- 3 x 5
- 30" box

6.Strength
A. 3 sets:
10 DB Bench - 30 30 30 lbs
ME Wide grip Strict pull ups - 11 9 9

B. 3 sets:
8 leg lifts on stall bars