140 min
Warm up EMOM12 + 16 m HSW
1.Own skill
A. MU practice for 50 min
- Ring swing 3 x 5
- Hips to rings 5 x 1
- Turn with band 2 x 3
- MU 12 x 1 :)

2.Strength
A. Deficit deadlift standing on 10 kg plate
3x6 @ 40-60%

3.Conditioning
A. Every 2 minutes for 20 minutes:
100 m row @ 90% effort
Avg. paces
1.47.4, 1.43.8, 1.42.0, 1.42.2, 1.41.0, 1.41.2, 1.41.5, 1.40.1, 1.38.2, 1.37.0

B. Easy 10-15 k Bike
Time: 36.44
NB, 2.26.9/1000 m
129/140