145 min
WU for 20 min

1.MU
- Drills
- MU 20x1

2.Strength
A. Weighted chin up
4x2
- New set every 2 minutes
- 15 kg

B. Strict pull & push capacity - for quality:
3 rounds of:
20s Max reps Strict HSPU > knees on 24" box, 5 reps
40s rest
20s Max reps Strict ring pull ups - 6 reps
40s Rest
20s L-sit hold > tuck
40s Rest

3.Conditioning
Row progression, week 5
2 rounds:
5 min Row @20 SPM
4 min Row @22 SPM
3 min Row @24 SPM
2 min Row @26 SPM
Rest 5 minutes
SPM: 21, 22, 24, 27 + 20, 22, 24, 26
Avg. paces: 2.13.5 + 2.12.8
HR: 162/174 + 166/176