160 min
WU 20 min
1.GS
A. HS/HSW 20 min
- 12 m. HSW

B. BMU 15 min
- 8 x 1 reps

C. Bfly + bfly CTB 20 min
- Bfly 6 5 5 6 6 = 28 reps
- Bfly CTB on box 2 x 10 + 2 x 8

D. TTB skill work - not done

2.Strength
A. Shoulder press 5 x 5+ @ 75-80%, 1 s. pause @ bottom + 2 cm.
Last set: 10 reps

3.Conditioning
A. FT with partner:
25 synchro TTB
100 KBS @ 24 kg
80 wall ball @ 20 lbs
50 cal ski
Time: 10.53

4.Accessory
A. GHD Supinated grip Barbell row 3 x 10 - 25 kg
B. GHD Sit ups 3 x 15

C. Hammer grip bicep curls 4 x 8/s.
- 20 lbs