Morning: 50 min
A. 40 min rowing
NB only
7572 m, 2.38.4 / 500 m
128/140
B. 10 min mobility work

Evening: 90 min
1.Skill
A. HSW practice for 15 min
B. Butterfly pull up practice for 40 min
- Progressions
- Butterfly pull up attempts 20 x 1

2.Jacked gymnastics
A. 3 rounds:
10 palm push-ups
10 wrist extensor push-ups
10 palm push-ups with 90' external rotation:
10 radial / Ulnar push-ups

B. 2 rounds:
- 60s max rep 32 inch box assisted strict HSPU
> scaled to 24 inch box / results: 13 reps, 13 reps
- 2 minutes recovery pace row