AM: 65 min
A. 2 rounds for consistency:
Row 10 minutes
Ski 10 minutes
Bike 10 minutes

PM: 150 min
WU for 15 min
1.GS
A. HSW 15 min
- 12 m.

B. MU 60 min
- Skill drills
- MU 18 x 1 reps
- Total of 18 MU

C. Ring MU Strength and control:
- 3 sets of: Feet assisted Russian dips - 8 9 9 reps
- Rest as needed, then:
- 3 sets of: Negative strict ring muscle ups - 3 3 3 reps

2.Strength
A. Romanian deadlift 5 x 8
- Rest as needed-
- Build to heavy! (RiR 1)

3.Accessory
A. 3 sets:
- 6+6 Prone hip extensions
- 10 Full can lifts
- 10 90-90 Hip rotations