105 min
Warm up + HSW practice for 25 min - 20 m HSW
1.Gymnastics - ring muscle up
A. Ring MU drills for 20 min
- Support swings 2 x 10
- Ring swings 4 x 5
- Turn with band 4 x 2
- Hips to rings 4 x 1

B. Every 80 s for 10 rounds:
1 Ring MU
- Total of 15 ring muscle ups

2.Conditioning
A. At 70 % effort:
10 min Ski - avg. pace 2.22 / 500 m
60 Double unders
10 min Row - avg. pace 2.14 / 500 m
30 Walking lunge steps
10 min Jog - avg. pace 6.00-6.15 min/km
Time: 33.15
160/174