135 min
WU for 15 min
1.GS
A. Bfly + bfly CTB 30 min
- Box drills - 4 x 8 reps
- Kip CTB w/hold on top at first rep - 3 x 1 reps
- Kip CTB - 5 5 3 3 3 reps
- Bfly - 10 reps

B. BMU 10 min
- 8 reps

C. HSW 10 min
- 5 m.

D. Every 90 s for 4 rounds each:
45 s. Max .distance HS Walk
- 6 1 4 2 m. = 13 m.
45 s. Max effort Bar muscle ups
- 3+2, 3+1, 3+1, 2+2 = 17 reps

2.Strength
A. 4 sets:
- Ring push ups 4 x Tough effort (RiR 1-2) - 11 10 8 8
- Bulgarian ring row 4 x Tough (RiR 1-2) - 10 9 9 8

B. 4 sets:
- 12 low cable pulley - 35 40 45 45 kg
- 10 side lateral raise - 10 10 10 10 lbs

C. 4 sets:
- 8 bicep curl & press - 20 20 20 20 lbs