Total 80min
A. WU, 3 rounds: 250m row, 20 DU, 5 burpee, mobility

B. Strength
Weighted pull-ups 1 RM max test

C. Skillwork
KPU practice for 20min

D. Metcon
3 rounds against time, 2min rest in between:
750m row 3.08, 3.08, 3.08 soutujen keskivauhti 2.05/500m
50 DU 0.56, 1.18, 1.29
Result: 17.20, rounds 4.05, 4.25, 4.36
Average/max HR 171/187 (palautukset laskevat keskisykettä)

E. Post workout: 1000m row, mobility