AM: 50 min
Warm up 10 min
1.Rowing intervals
A. 8 x 750 m @ 2:08-2:10/500 m pace
- Rest 45 s between sets
- Avg. speed 2.08.4
- SPM 25
- HR 169/183
Cool down for 5 min

PM: 150 min
Warm up + COS 25 min

1.HSW
- 14 m

2.Ring Muscle up practice
A. False grip low amplitude ring swings
- Accumulate 80 reps

B. Bottom of ring dip swings
- Accumulate 70 reps

C. MU
- MU + CTR 2 x 1
- MU 12 x 2
- MU x 26

3.Bench press
5 x 5+ @ 84 % - 50.5 kg
- Rest as needed
- Last set 6 reps

4.Strength
A. 4 sets:
Three point DB row x 8+8 (Heavy!) - 35 35 40 40 lbs
DB Supinated lateral raise x 8 - 2 2 2 2 kg
- Rest 90-120 s between sets