AM: 60 min
Warm up for 10 min
1.Rowing intervals
A. 3 x 2000 m @ 2:08-2:10/500 m pace
- Rest 90 s between sets
- Times: n. 2.09.5, 2.08.5, 2.07.5
- HR 171/188
Cool down for 15 min

PM: 140 min
Warm up + COS 20 min
1.HSW
- 22 m

2.Ring Muscle up practice
A. Ring muscle up
- Drills
- MU 10x1 + 5x2
- MU x 20

B. Strict muscle up
- 4x1 + 3x2

C. Front swing pull back
- Accumulate 50 reps in sets of 6-10

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

4.Strength
A. 4 sets:
8 Horizontal T-bar row - 30 30 30 30 kg
15 DB Lateral raises - 10 10 10 10 lbs
- Rest 90-120 s between sets