AM: 90 min
1.Aerobic work
A. Bike 4 x 20 min
-1 min rest between
- PK1
HR 117/133
B. Mobility work for 10 min

PM: 105 min
Warm up for 15 min
1.Gymnastics
A. Butterfly pull up practice
- 8 9 8 8 9 9 = 50 reps
B. Butterfly CTB practice
- 12 attempts
C. HSW practice for 10 min

2.Conditioning
A. 8 x 60 s on /30 s off:
A1. 5 m HS Walk + ME Burpees
- 5 m + 6 burpee, 2.5 m + 4 burpee, 2.5 m + 8 burpee, 2.5 m + 1 burpee
A2. 10 Toes to bar + ME KB Hang Snatches (käden vaihto kierroksittain)
- 11, 11, 10, 11 KB hang snatch @ 12 kg

3.Strength
A. Strict HSPU Strength:
4 x 5 w/ 1 s. stop, lower than last week

B. Every minute on the minute for 15 minutes:
5 s. All out sprint @ heavier than last week - 30 kg