AM: 75 min
2 min run/1 min walk
11.15 km
130/160
6.46/4.25 min/km

PM: 140 min
WU 20 min
1.GS
A. MU 60 min
- RS 4 x 6
- TWB 2 x 4
- Low ring pull back 2 x 8
- Hollow chest to rings 3 x 1
- MU (straight up) 15 x 1
- Total of 15 MU
B. Muscle up positional strength:
4 sets:
3-5 Russian dips - 3 3 3 3
- Rest 15 s.-
Max effort push ups - 10 8 8 7
- Rest 3 min-

2.Strength
A. Barbell Split squat
5 x 6+6
- Rest as needed-
- Build to heavy, RiR 1-2/leg

3.Accessory
A. 2 sets:
10 T-Push ups
8 Reverse snow angels
5 Yoga push ups
- Slow and controlled