120 min

1.Skill
A. HSW practice for 20 min

2.Jacked gymnastics
A. 3 rounds:
10 palm push-ups
10 wrist extensor push-ups
10 palm push-ups with 90' external rotation
10 radial / Ulnar push-ups

B. 2 rounds:
- 2 x 20s handstand shoulder shrugs, 10s rest
- 2 x 20s lateral wall assisted handstand hold, 10s rest
- 2 x 20s max wall facing handstand shoulder taps, 10s rest
- 2 x 20s max distance handstand walk, 10s rest
- 90s rest
> more rest, couldn't keep up with the pace

C. 20 minute running clock:
- 20s ring support hold
- 20s bottom of dip hold
- 20s chest to ring hold
- 5 strict TTB
- 20 hollow rocks
- 20 supermans
- 1 round of Gymnastics Swimming
- 90s rest
Result: 2 + 20 superman

3.Aerobic work
A. Easy row for 40 min, NB only
126/136
2.31.4/500 m, 7925 m