160 min
WU 20 min
- 25 TTB
1.GS
A. HS/HSW 20 min
- Handstand rocks 2-3 sets
- Hanstand Kick up drills 1,2,3: 2-3 sets each
- HS Walk 3-4 Max effort sets for distance
- 10 m. HSW

B. Bfly + bfly CTB practice for 20 min
- Bfly 6 7 6 5 4
- CTB singles 5 x 1

C. Vertical pulling capacity:
Every 90 s for 7 rounds:
Tough effort of butterfly pull ups
- 7 x 7 = 49 reps

2.Strength
A. Shoulder press:
5x5+ @ 28 kg
Reps: 5 4 5 5 5

3.Conditioning
A. Saaran kanssa, For time:
50 Cal row (25 each)
50 Deadlifts 65kg – Other holds handstand
30 Pull ups – Other hold a deadlift top position
50 Cal row
Time: 8.52

4.Accessory
A. Supinated bent over row 4x8 - 35 kg
B. DB Fly 4x10 - 2.5 2.5 2.5 kg
- Rest 90 s. between movements-
- RiR 1-2, on row. Medium weight on fly

C. 4 rounds:
8 hammer grip bicep curl - 25 20 20 20 lbs
20 hollow rock
10 pike leg lifts