AM: 45 min
1 min run/1 min walk
6.7 km, 6.52 min/km
HR 130/159

PM: 140 min
Warm up for 15 min

1.MU
- Drills
- MU 14x1
- MU 7x2
- MU x28

2.BCTB
- Bfly x 20
- BCTB x 15 (singles)

3.Gymnastics capacity
4 rounds @ 85% effort:
15 Cal Tornado Bike
Tough effort Butterfly pull ups
- Rest 60 s. between sets
- Reps: 12, 11, 10, 10

4.Strength
A. 4 sets:
TE Ring push ups (RiR 1-2) - 12 10 9 9
TE Bulgarian ring row (RiR 1-2) - 10 9 10 9

B. 3 sets:
8 DB Z-press - 25 lbs
12 banded face pulls
10 hollow rock + 10 v-up + 10 tuck-up + 10 s. hollow hold