AM: 70 min
2 min run/1 min walk
10.55 km
136/161
6.44/4.05 min/km

PM: 150 min
WU for 20 min
- 25 bfly
1.GS
A. HS/HSW 10 min

B. MU 50 min
- RS 3 x 8
- TWB 2 x 3
- Low ring pull back 3 x 8
- Pull to chest 4 x 1
- MU 11 x 1

C. Kipping HSPU Capacity
Every 90 s. for 10 sets:
Tough effort kipping HSPU
- 4 reps

2.WL
A. Snatch pull + Snatch
Build to challenging 1+2 for the day

3.Strength
A. 4 sets:
Tough effort Deficit push ups (RPE 9, big deficit) 11 11 11 10
Tough effort Chest to bar hold (Rpe 9, vastaote) - 20 20 20 16 s.
- Rest 90 s. - 2 min between sets -