120 min
Warm up for 20 min + 25 m HSW
1.Weightlifting
A. Power clean - Heavy single in 20 min

2.Speed
A. Box jump for height
- 104 cm

3.Gymnastics
A. Bar muscle up practice (10 min)
- 1 + 3 reps

4.Conditioning
10 x 30 s. on/ 30 s. off:
A) Bar muscle ups
- 4 4 4 4 4 reps
B) Wall balls 20 lbs
- 13 14 13 13 15 reps

5.Strength
A. 3 sets:
8-10 Strict pull ups - 8 8 8
10+10 3-point row - 25 25 25 lbs
- Rest 60 s.