AM: 55 min
Warm up for 20 min
1.Running intervals
A. 2x600m @ 135 s. pace
- 300 m walk rest between efforts / 3.00
- Times: 2.15, 2.15
- Rest 3-4 min / 4.00

B. 4x400m @ 90 s. pace
- 200 m walk rest between efforts / 2.00
- Times: 1.29, 1.29, 1.29, 1.28

PM: 140 min
Warm up for 15 min

1.HSW
- 21 m.

2.Ring muscle up
- Skill drills
- MU 10 x 1 + 2 x 2
- Total of 14 MU

3.Ring muscle up accessory work
A. False grip Top of Ring pull up hold
- Accumulate 60-90 s. in 5-10 s. intervals - 6x10 s. / 60 s.
B. Ring Bottom of dip hold
- Accumulate 60-90 s. in 10-15 s. intervals - 6x10 s. / 60 s.
C. Low ring leg assisted Muscle ups
- Accumulate 15-20 reps - 12 reps
D. False grip hollow rocking swings - 5 6 7 reps

4.Deadlift
A. 4x6+ @ 75 %
- Rest as needed
- Last set 8 reps

5.Strength accessory - not done
- Seated knee extensions 3 x 15
- Side plank hip raises 3 x 10+10