AM: 60 min
1.PK
A. 2 x 5000m Row
- Stroke rate changes →
2 rounds of: 1250m @ 20 SPM, 1250m @ 24 SPM
- Rest 3 min between efforts-
1) 24.18, 2.25.8/500 m, 134/145
2) 24.30, 2.27.0/500 m 140/152

PM: 120 min
Warm up for 20 min
1.Yoke carry
A. 20 min to find a heavy but stable 20 m weight
40 60 80 100 kg

2.Gymnastics
A. HSW practice for 15 min
- 18 m.

B. Butterfly CTB practice for 25 min
- Box 2 x 10 + 2 x 8
- Kip swing + CTB - 5 x 3

C. Butterfly pull up priming
- 40 reps

D. Every minute on the minute for 20 minutes:
1) 12 Cal Assault bike
2) Butterfly pull ups (RiR 3) - 8 8 8 8 8
3) 10 cal Assault runner
4) Handstand push ups (RiR 3) - 9 9 9 9 9

3.Accessory
A. 3 sets:
10 Hips down push ups
10+10 s Active + Passive hang
5+5/leg Supine Hip CARs