90 min
Warm up for 15 min

A. Skillwork HS/HSW practice for 20 min

B. 5 sets of: shoulder press x 3-4 reps

C. EMOM for 16 min (4 sets of):
1. min HSPU x max reps from 5 kg plates 8,7,6,5 = 26
2. min run 150 m
3. min run 150 m
4. min rest
150/170

D. Every 2 min, for 10 min (5 sets of):
Strict ring dips x 5 reps

E. Apuliikkeet
Seated DB press 7x20 11x15 11x15 lbs
Vipunostot 8x10 10x10 10x20 lbs