AM: 90 min
1.Aerobic work for 85 min
A. 4 rounds of:
5 min run
5 min row
5 min bike
5 min ski
HR 128/142
B. Mobility for 5 min

PM: 110 min
Warm up for 15 min + 30 m HSW
1.Gymnastics
A. Butterfly chest to bar practice for 25 min
- Box drills 2 x 10 reps
- Singles 9 x 1 reps
- CTB + kip swing 6 x 3 + 3 reps

B. Butterfly pull ups for 10 min
- 10 9 9 7 = 35 reps

2.Conditioning
A. Every minute on the minute for 10 minutes:
Even: 12 Cal Row
Odd: 8-10 UB Toes to bar > 12 12 12 12 12

3.HSPU Strength:
A. 3 sets:
ME Deficit kipping HSPU (mahd hidas eksentrinen, pieni deficit)
- 10 kg Rogue plates -7 6 5 reps
Rest 15 s.
6-10 DB Z-press (Heavy) - 20 lbs x 6, 15 lbs x 10, 15 lbs x 9
Rest 2 min

4.Sled sprints - not done