Morning: 30 min
1 min walk/1 min run
4.2 km
120/163
7.20/4.40 min/km

Afternoon: 120 min

1.Own skill
A. HSW practice for 20 min
B. BMU practice for 20 min
- 2 3 3 3 = 11 reps
C. Butterfly pull up practice for 25 min
- Progressions
- 11 sets of 3 reps

2.Strength
A. Max reps strict ring dips - 12 reps

3.Conditioning
10 x 2 min on/1 min off (total time of workout 30 min):
A) 30 DU + 10 wall ball 14 lbs
B) 10 cal row + 10 TTB

Results A: 5 x 2 rounds = 10 rounds = 400 reps
Results B: 27 + 30 + 30 + 30 + 30 = 147 reps