135 min
WU 15 min
1.GS
A. BMU 5 min
- 5 x 1 reps

B. HSW 10 min
- 8 m.

C. MU 40 min
- Skill drills
- MU 10 x 1 reps

D. Strict HSPU Strength work:
4 sets:
Tough effort Pike Box HSPU (RiR 2)
Max effort Bottom of HSPU hold (2 cm off floor)
9+10 s., 9+9 s., 8+8 s., 8+6 s.
- Rest as needed, then after 4 sets -

E. DB Z-Press 3 x 5 (Heavy!)
- Rest 90 s between sets-
- 20 20 20 lbs

2.Strength
A. Bench press 5 RM
- Max 2 sets

B. Bench press
5 x 3 @ 5 RM weight
- Rest as needed-

C. 4 sets:
- Strict pull up 4 x Tough effort (RiR 2-3, myötäote)
- 10 8 7 7 reps
- Hanging leg raise on Wall bars 4 x Tough effort (RiR 2-3)
- 8 8 7 7 reps
- Rest 90 s. between sets-