120 min
WU for 20 min

1.Back squat
A. Back squat – build to a new 1RM in a 25 minute window, rest 3 – 5 minutes between sets
Result: 90 kg

REST 5 minutes
B. Back squat – as many repetitions as possible @ 85% of A
Result: 10 x 77 kg

2.Strict handstand push up (HSPU)
A. Deep strict deficit HSPU – 1 @ deepest possible deficit
Result: abmat

B. Deficit strict HSPU – AMAP (as many as possible) @ 50% of deficit in A
Result: 10 reps - abmat + 2 x tekniikkakiekko

3.Chest to bar pull up (5 minutes)
A. Chest to bar pull up (kipping) – 2 x max reps in 40 seconds, rest 40 seconds between sets
Result: 14 + 12 = 16

4.Cool down (10 minutes)
A. Easy row or Assault bike for 10 minutes, HR < 140