AM: 40 min
90 s. run/60 s. walk
5.85 km, 6.50 min/km
129/160

PM: 160 min
Warm up for 20 min
1.Ring muscle up
- Drills
- MU 15x1
- MU + HTR 5x1
- MU 5x2
- MU x30

2.Strict HSPU
A.2 rounds of:
- WRIST FLEXION x 8
- PLANK LEAN x 8

B. EVERY 90 s. x 7:30 (5 sets):
- CROW HOLD x 15 s.

C. 3 sets, elbows locked:
- BOX HANDSTAND x 40 s.

3.Metcon
3 rounds, faster each round:
15 KB Swings @ medium weight - 20 kg
15 Wall balls
15 Burpees to target
Rest 90 s. between sets, faster each round
Times: 2.21, 2.16, 2.10, 2.12, 2.03