AM: 60 min
Warm up for 10 min
1.Rowing intervals
A. 4x1500 m @ 2:08-2:10/500 m
- Rest 90 s between efforts
- Times: 2.09.0, 2.09.0, 2.08.3, 2.06.7
- HR 167/185
Cool down for 10 min

PM: 160 min
Warm up + COS 15 min
1.HSW
- 20 m

2.Ring Muscle up practice
A. MU
- Drills
- MU + CTR 3x1
- MU 12x2 + 1x3
- MU x 30

B. Bottom of ring dip swings
- Accumulate 70 reps in sets of 7-10

C. Ring support swings
- Accumulate 60 reps in sets of 8-10

3.Shoulder press cluster sets
A. 4x2-2-2 @ 30-32.5 kg
- Rest 15-20 s. between sets, 2-3 min between rounds

4.Strength
A. Strict pull up 3 x 10

B. 4 sets:
8 pendlay row - 40 40 42.5 42.5 kg
7 side lateral raise - 15 15 15 15 lbs
15 pike leg raises

C. Supinated single arm pulldown 3x10