AM: 60 min
Warm up for 10 min
1.Rowing intervals
A. 2x3000 m @ 2:08-2:10/500 m pace
- Rest 2 min between sets
- Times: 2.07.8, 2.07.6
- HR 174/189
Cool down for 20 min

PM: 140 min
Warm up & COS 20 min

1.HSW
- 16 m

2.Ring Muscle up practice
A. MU
- Drills
- EMOM10: 10 x 1 MU
- E2MOM22: 11 x 2 MU
- 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. 4 x 3-2-2 @ 30-32.5 kg
- Rest 15 s between sets, 2-3 min between rounds

4.Supinated Bent over row
- 5 x 8
- 45 45 47.5 47.5 47.5 kg

5.Accessory
A. 3 sets:
12 Supinated single arm pulldown - 10 15 15 kg
10 Straight arm lat pulldown - 10 10 10 kg