150 min
Warm up for 15 min

1.HSW
- 12 m

2.BCTB
- Drills
- Bfly x 40
-BCTB x 35

3.Front squat
A. H3

B. 3x3 @ 90 % of H3

4.DL
- 3x10x80 kg

5.Strength accessory
A. SHSPU
- Feet on box 24"
- 7 7 6 6

B. Strict pull ups
- 3x10

C. 3 sets:
8 shoulder press - 29 kg
8/s sa. DB row - 35 lbs
25 hollow rock