AM: 70 min
Warm up for 15 min
1.Conditioning
A. Every 4 minutes for 40 minutes:
500 m Row
10 Kb swing (medium weight) - 20 kg
10 Burpee
- Kiihtyvä soututahti
Row times: 2.10, 2.09, 2.08, 2.07, 2.06, 2.05, 2.04, 2.07, 2.09, 2.09
Round times: 3.13, 3.13, 3.11, 3.12, 3.15, 3.16, 3.18, 3.28, 3.25, 3.25
HR 172/186
Cool down for 15 min

PM: 150 min
Warm up for 15 min + 17 m HSW
1.Gymnastics
A. MU practice for 60 min
- RS
- TWB
- HTR
- MU as. 1
- MU 9 x 1
- MU + HTR 6 x 1+1
- Total of 16 MU

2.Weightlifting
A. Clean pull + Hang clean from mid thigh + Jerk
- Heavy for the day

3.Strength
A. Front squat: Heavy single @ rpe 8
- 35 45 55 65 70

B. 4 sets:
- KB Single leg RDL 10+10 - 20 kg
- Single leg glute bridge 10+10