AM: 55 min
Warm up 20 min
1.Running intervals
2x800 m @ 192 s. pace - 193 192
- 300 m walk rest
- Rest 4-5 min
2x800 m @ 185 s. pace - 185 184
- 400 m walk rest

PM: 120 min
Warm up for 15 min
1.Ring muscle up practice
- MU drills
- MU 6x1 + 6x2 = 18 reps
- False grip Top of Ring pull up hold
Accumulate 60-90s in 5-10s intervals - 60 s.
- Ring Bottom of dip hold
Accumulate 60-90s in 10-15s intervals - 60 s.
- Low ring leg assisted Muscle ups
Accumulate 15-20 reps - 15 reps
- SMU
6 x 1 reps

2.Deadlift
4x6+ @ 80%
- Rest as needed-
- Last set 13 reps

3.Strength
A. 4 sets: - not done
8+8 Bulgarian split squats
15+15 KB Side bends