105 min
WU for 15 min

A. Every 2 min, for 10 min (5 sets):
Strict HSPU x 3-4 reps
10 kg plate under abmat 3,4,4,4,3 = 20

B. Skillwork: HSW practice for 15 min

C. Strength: strict seated shoulder press x 4 reps

D. Every 3 min, for 12 min (4 sets):
Kipping HSPU x max reps from 5 kg plates
7,5,4,4 = 20
Abmat
9,6,5

E. Apuliikkeet
Every 2 min, for 10 min (5 sets):
Strict ring dips 5x4 reps

Takaolkapäät 3x10x35 lbs

DB push press 3x12x25 lbs