30km RUN

Gymnastic
EMOTM for 10 min:
Odd: 6 Pass Through, Even: 4 HSPU

rest 5min

5 rnds:
25 DU, 10 GHD Sit-Up

Mobility

Squat jerking

Strength& Conditioning
3*max ring dip
rest 5min
Pull-upTabata
rest 5min
planche (up, down & sides)