AM: 70 min
Warm up 30 min

1.Running intervals
1600m @ Fast pace! - 6.37
- Walk rest 600m-
1200m @ 305-310s - 5.03
- Walk rest 400m-
1000m @ 245-255s - 4.07

Cool down for 10 min

PM: 165 min
Warm up for 15 min

1.HSW
- 23 m.

2.Ring Muscle up practice
False grip low amplitude ring swings
- Accumulate 80 reps
Muscle up
- 10x1 + 2x2
- 14 reps
Bottom of ring dip swings
- Accumulate 70 reps in sets of 7-10
Ring support swings
- Accumulate 60 reps in sets of 8-10
Front swing pull back
- Accumulate 50 reps in sets of 6-10
High amp ring swings with hollow pull to chest
- Accumulate 40 reps - not done

3.Shoulder press
A. 1 RM

4.Accessory
A. 3 x 20-30 s./side Single leg GHD Hold - 20 20 20 s.

B. Accumulate 50 KB Side bends per side @ 24 kg

C. 50 push ups

D. 4 sets:
8 Seated rope pulls

E. 3 sets:
8 KB bottom up press - 6 6 6 kg
10 side lat raise - 10 10 10 lbs
7/s. bicep curls - 25 25 20 lbs