170 min
Warm up for 20 min

1.MU
- Drills
- MU 12 x 1, go e. 90 s.

2.BCTB
- Bfly x 10
- BCTB x 25 (singles)

3.Front squat
- 5x3 @ RPE 8
- Rest 2-3 min between sets

4.Romanian deadlift
- 3x5-8 @ RPE 7
- Rest 2 min between sets
- 3x8x60 kg

5.Conditioning
3 rounds, each for time:
15 KB Swings 24 kg
12 Box jump overs
15 Cal Ski-erg
- Rest 2 min between rounds, faster each round!
- Times: 2.09, 2.00, 1.53

6.Strength accessory
3 sets:
10+10 strict DB press - 25 lbs
30 s. hollow hold
15 bicep curls - 15 kg
30 s. arch hold