AM: 50 min
Warm up for 10 min
1.Rowing intervals
12 x 500 m @ 2:08-2:10/500 m pace
- Rest 30 s between sets
- Avg. pace 2.08.6/500 m
- Avg. HR 167/182
Cool down for 5 min

PM: 160 min
Warm up + COS 20 min

1.Ring muscle up practice
A. MU
- Drills
- MU+CTR 4 x 1
- MU 2 x 1 + 6 x 2
- MU x 18

B. Parallel blocks (alternating bottom of dip swings and) support swings
- 10x 3+3+3+3 > 5 x 10

C. Front swing pull back with transition
- Accumulate 15-30 reps of: 3 pulls + 1 transition

2.Butterfly practice
- Bfly - 6 8 8
- Kip swing + CTB - 6x3+3 2x4+4

3.Split jerk
- Heavy triple from blocks