130 min
WU 15 min
1.GS
A. HSW 5 min
- 15 m.

B. MU 40 min
- Skill drills
- MU 4 x 1, 2 x 2, 1 x 3
- Total of 11 MU, PR 3 unbroken

C. Bfly/BCTB for 15 min
- Bfly x 20 reps
- KCTB x 5 reps
- BCTB singles 6 x 1 reps

2.Strength
A. Strict HSPU Strength work - 4 sets:
Max effort Pike Box HSPU w/ 1 s. pause 2 cm off the floor
- 9 10 9 8
- Rest as needed, then after 4 sets -

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

C. Bench Press 1 RM
30 40 50 55 (60) 60 kg

D. Weighted pull up 3 RM

E. 4 sets: > not done
Max effort Parallette L-sit
- Rest 15 s -
20 Seated pike lifts
- Rest as needed-