140 min
WU 20 min
1.GS
A. Bfly pull up 10 min
- 35 reps

B. HSW 15 min
- 10 m.

C. BMU 15 min
- Drills
- 12 x 1 reps

D. HSPU work
4 sets of: Strict Pike box Hspu w/ 3 s. eccentric
- Rest as needed-
- 7 7 6 7 reps

4 sets of: Tough effort Kipping hanstand push ups (Pieni deficit)
- 20 kg plates + abmat
- 5 5 5 5 reps

2.WL
A. Snatch pull + Snatch - Build to 75% effort 1+1
- 2 sets/weight

3.Conditioning
A. 2 rounds for consistency > 1 round
5 min Erg
10+10 Single KB lateral lunges
5 min Erg
10+10 Half kneeling KB Bottom up press
5 min Erg
10 Ring face pulls