AM: 60 min
Warm up 25 min
1.Running intervals
2 x 1600 m @ 340-350 s.
- Rest as needed - 10 min
- 6.47
- 6.41
Cool down 10 min

PM: 160 min
Warm up 15 min

1.HSW
- 16 m.

2.Ring Muscle up practice
A. False grip low amplitude ring swings
- Accumulate 80 reps > 40

B. Ring muscle up
- 7x1 + 8x2 - 23 reps

C. Bottom of ring dip swings
- Accumulate 70 reps in sets of 7-10 > 50

D. Ring support swings
- Accumulate 60 reps in sets of 8-10 > 40

E. Front swing pull back
- Accumulate 50 reps in sets of 6-10 > 30

F. High amp ring swings with hollow pull to chest
- Accumulate 40 reps > 11 reps

3.Push press
A. 6 RM
- Max 2 sets

B. 5 sets:
4 Push press @ 6 RM weight - 47.5 kg
- Rest 20 s.
8 Standing DB Bent over rows - 30 30 35 35 35 lbs

4.Core
A. Single leg Toes to bar 4 x 10-16 - 10 10 10 10