110 min

1.Skill
A. HSW practice for 15 min
B. Butterfly pull up practice for 15 min

2.Strength
A. Isometric HSPU hold 3x3-6 sec
B. Kipping HSPU from ground 3x8 reps

C. 3 rounds:
C1. Seated single arm DB press
3*10*20 lbs
C2. Bicep curl
10*20 10*20 8*20
C3. 25 sec hollow hold into 20 hollow rocks

3.Conditioning
A. EMOM for 25 min
1) 5 pull up + 5 push up
2) 10 cal row
3) 6 T2B + 5 air squat
4) 8 cal AB
5) 1 rope climb

157/173

4.5 min AB + mob.