140 min
Warm up 15 min

1.MU
- Skill drills
- MU 2x1 + 6x2
- MU + HTR 3x1
- Total of 17 reps

2.Butterfly pull ups
- 30 reps

3.Strict HSPU strength
A. 5 sets:
Max effort paused Pike HSPU (weighted vest)
- Rest as needed-
- 5 kg vest
- 7 6 6 6 6

4.Shoulder press
A. 6RM
- Max 2 sets

B. 4x4
- Rest as needed-

5.Strength
A. 5 sets:
6 Pendlay rows - 40 40 45 45 45 kg
12 DB Bicep curl and press - 15 15 15 15 15 lbs
- Rest 60-90s between sets