Back Squat
4×60
4×65
3×4 70 kg
Skills
Kipping muscle up
Strict HSPU

Warm-up
3x 40 su 10 ohs
10 scapula pull ups 5 push ups

Weightlifting
Zots Press
12 – 10 – 8 – 6 – 4 – 2
10-12.5-15-20-25-27.5-28.5
*increase weight as needed
*end with a heavy set of 2
*rest 1-2min

Basic Strength
e30sec for 10min
I. 2 t2b hold top for 3 sec
II. 5 superman medball throw

Metcon
for time
10-1
t2b
s2o 50/35
RX 5:15 min

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