AM: 70 min
A. Warm up for 10 min
B. Rowing intervals:
5 x 1500m
- 2 min rest
1) 2.09.8/500 m, 24 spm, 153/167
2) 2.09.6, 24, 164/174
3) 2.09.4, 25, 169/178
4) 2.09.3, 26, 171/179
5) 2.08.6, 26, 173/180
Total avg. 2.09.3, 25 spm, 164/180
C. Cool down for 15 min

PM: 140 min
Warm up EMOM12 + 18 m HSW
1.Gymnastics
A. MU practice for 65 min
- SS 2 x 10
- RS 3 x 5
- TWB 5 x 2
- HTR 6 x 1
- MU 10 x 1 + 2 fails
- MU assisted 2 x 1
- Total of 12 MU

B. (Optional) - not done

2.Strength
A. Front squat 3 x 3 @ 82%, tempo 05X1
3 + 3 single leg jumps from block after each set
- 82 % = 72 kg
- 3 x 67.5 3 x 65 -

B. 3 sets:
- 15 Reverse hyper - 20 kg
- 10+10 Single leg knee extensions - 5 kg
- 10 Feet elevated ring row (1s hold at top position, squeeze the shoulder blades together)