AM: 50min
A. 2 x 5000 m row, rest 2 min bs. NB only.
1) 2.28.0 / 500 m, 129/142
2) 2.26.2 / 500 m, 140/149

PM: 130 min
Warm up EMOM12 + 15 m HSW
1.Own skill
A. Bfly pu practice for 20 min
- Prog.
- Practice sets of 5 - 9 reps x 7
B. Bfly CTB practice for 10 min
- Attempts
C. EMOM5: 4 HSPU @ abmat, focus on technique & speed

2.Strength
A. Bench press 1RM

B. Strict pull up supersets:
5 sets:
Max rep strict pull up w/ 20 lb DB between feet
Max rep strict pull up
- Rest 2min-
- Samalla riipunnalla koko sarja.
Set 1: 6 + 4
Set 2: 5 + 3
Set 3: 4 + 2
Set 4: 4 + 2
Set 5: 3 + 1

C. Max effort ring dips – 4 Reps - 8 reps
-Rest 45s-
Max effort ring dips – 2 reps - 6 reps
-Rest 45s-
Max effort ring dips - 4 reps