135 min

1.Skill
A. BMU practice for 40 min
- Progressions
- BMU 11 x 1 reps
B. HSW practice for 15 min

2.Strength
A. Front squat – 5 x 3 @ 85-90%, rest 3-4m between sets.

B. Alternate B1 / B2 for 4 rounds
B1. Strict deficit handstand push up – 1 RIR, rest 1m before B2
> Negative strict parallette HSPU x 3 reps as slow as possible
> 45 lbs DB + abmat, 3 3 3 3
B2. Hip thrust - 8 reps @ AHAFA, rest 90s before B1
60 60 65 65 kg

C. Alt for 3 rounds:
C1. Quads machine
10*27.5 10*30 10*30 kg
C2. Hamstring machine
8*7.5 7*10 8*10 kg