150 min
Warm up + COS 25 min
- Bfly 20

1.HSW
- 20 m

2.Ring Muscle up practice
A. MU
- Drills
- MU+A+H 5 x 1
- MU + CTR 3 x 1
- MU 4 x 1 + 7 x 2
- MU x 26

B. Ring support swings
- Accumulate 60 reps in sets of 8-10

C. Front swing pull back
- Accumulate 50 reps in sets of 6-10

2.Bench press
5x5+ @ 82%
- Rest as needed
- 49.5 kg
- Last set 7 reps

3.Strength
A. 4 sets:
DB Prone row x 8 - 30 30 30 30 lbs
GHD Back extension + Parallel hold x15+Max effort - 50 50 50 40 s.