155 min
WU for 20 min

1.MU
- Drills
- MU 6x1 + 7x2

2.Strength
A. Weighted chin up
3 RM weighted chin up in 10 minutes
- 10 15 20 kg

B. Strict pull & push capacity - for quality:
Accumulate 20 strict chest to ring pull ups
- 5x4

Rest 2 minutes

C. Accumulate 40 horizontal ring rows
* Every time you break a set do 10 hand release push ups.
4x10+10

3.Conditioning
Row progression, week 5
2 rounds, r. 5 min between rounds:
5 min Row @20 SPM
4 min Row @22 SPM
3 min Row @24 SPM
2 min Row @26 SPM
SPMS: 21, 22, 24, 26 + 21, 23, 24, 26
Avg. paces: 2.14.5 + 2.13.1
Avg. HR 166/175, 167/178