150 min
Warm up for 20 min

1.MU
- Drills
- MU 20x1

2.Strength
A. Weighted chin up
4x2
New set every 2 minutes
- 10 12 15 15 kg

B. Strict pull & push capacity - for quality:
10-8-6-4-2
Strict pull ups
Strict HSPU > knees on 24" box

3.Conditioning
WORKOUT 3
2 rounds of:
4 min Row @20 SPM
3 min Row @22 SPM
2 min Row @24 SPM
1 min Row @26 SPM
Rest 5 minutes between rounds
Avg. paces
Round 1: 2.10.6
Round 2: 2.10.1