130 min
Warm up EMOM12 + 15 m HSW
1.Own skill
A. BMU practice for 20 min
- 2 3 3 3 3 4 = 18 reps
B. Butterfly pull up practice for 30 min
- 14 sets of 5 - 8 reps

2.Gymnastics
(Max set strict pull ups - not done)
- Rest 3 min-
Max set strict HSPU (abmat) - 5 reps
- Rest 15 s-
Max set kipping HSPU - 12 reps

3.Strength
A. Bench press 5 x 3 @ 30X1 tempo
- Build to heavy

B. 3 rounds:
Bent over row x 10
- 35 37.5 37.5 kg
DB Z-Press x 8
- 20 25 25 lbs