Total 75min
A. WU 500m row, 150 DU, mobility

B. Skillwork for 45min
1. KPU practice for 35min
Including 30 pull-ups for time: 3.20

1. HSPU practice for 10min, on 1 & 2 abmats

C. Metcon
3000m row
12.56, ka. 2.09.04/500m, avg/max HR 177/187

D. Post WO 500m row