AM: 55 min
Warm up for 20 min
1.Running intervals
A. 2 x 800 m @ 180 s. pace
- 400 m walk rest between sets / 4.00
- Times: 182 s., 182 s.
- Rest 3-4 min / 4.00

B. 3 x 600 m @ 135 s. pace
- 300 m walk rest between sets
- Times: 138 s., 69 s. (300 m.), 145 s.

PM: 135 min
Warm up for 15 min
1.HSW
- 15 m.

2.Ring muscle up practice
- Skill drills
- MU 4x1 + 8x2
- MU + HTR 2x1+1
- Total of 22 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 - 8x10 s. / 80 s.
B. Ring Bottom of dip hold
- Accumulate 60-90 s. in 5-10 s. intervals - 8x10 s. / 80 s.
C. Low ring leg assisted Muscle ups
- Accumulate 15-20 reps - 6 reps
D. False grip hollow rocking swings - 3-4 x 5-10
- 2 x 6 reps

4.Deadlift
4x6+ @ 77 %
- Rest as needed
- Last set 13 reps

5.Strength accessory
A. 4 sets:
- 8+8 Goblet lateral lunges
- Tough effort Supine GHD Hold (Rpe 8.5)
- Rest 90 s. between rounds