AM: 50 min
Warm up 10 min
1.Rowing intervals
24x250 m @ 2:08/500 m pace
- Rest 15 s. between efforts
- Avg. pace 2.08.3/500 m
- SPM 26-27
- Avg. HR 170/181
Cool down 5 min

PM: 150 min
Warm up + COS 15 min
- HSW 10 m

1.Ring Muscle up practice
A. MU
- Swings 4x10
- MU + arch + hollow 5x1
- MU + CTR 1x1
- MU 1x1 + 10x2
- MU x 27

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

2.Bench press
A. 5x5+ @ 80% of 1 RM - 48 kg
- Rest as needed-
- Last set 6 reps

3.Accessory
A. 3 sets
8+8 Three point DB-Row - 25 25 25 lbs
10 Side lat. raise - 10 10 10 lbs

B. Every 2 min for 4 rounds:
12 Single leg V-ups
Max effort Hollow hold - 40 30 25 20 s.