AM: 70 min
1.Aerobic work
A. Alt. between ergs for 70 min:
10 min bike
10 min row
10 min ski

PM: 160 min
Warm up for 15 min
- 20 m. HSW

1.MU
Ring Muscle up practice:
False grip low amplitude ring swings
- Accumulate 80 reps
Ring muscle up
- 8x1+6x2 - 20 reps
Bottom of ring dip swings
- Accumulate 70 reps in sets of 7-10
Ring support swings
- Accumulate 60 reps in sets of 8-10
Front swing pull back
- Accumulate 50 reps in sets of 6-10
High amp ring swings with hollow pull to chest
- Accumulate 40 reps - not done

2.Push press
A. 8 RM

B. 5 sets:
6 Push presses @ 8 RM weight - 45 kg
- Rest 30 s.
6 Pendlay rows @ RiR 2 weight - 45 kg
- Rest as needed

3.Core
A. Accumulate 90 s. of L-sit
- Rest as needed, then
B. Accumulate 60+60 s. of Side star plank