AM: 70 min
A. 20+20+20 min
- Ski + Bike + Row
- Rest 1 min bs.
- Ski avg. 2.39.2/500 m, 133/146
- Bike avg. -, 127/137
- Row avg. 2.25.4/500 m, 142/150
- Total avg. 134/150
B. 10 min mobility work

PM: 110 min
Warm up EMOM 12 + 20 m HSW
- HSW PR 5 m UB! :)
1.Gymnastics
A. Butterfly pull up practice 10-15 min
- Practice sets: 7 8 reps
- Practice sets, jump from ground: 4 4 5 6 6 6 8 reps

B. Every 2 minutes for 16 minutes:
10 Cal bike + 5 Butterfly pull ups
- Total of 94 butterfly pull ups

2.Strength
A. Push press
15 min to find days 5RM

B1. Strict Handstand push up 3 x AMRAP w/ Abmat - 3 2 2 reps
B2. Barbell bent over row 3 x 10 - 40 42.5 42.5 kg
- Alternate movements, rest 60 s between movements