Aamu: 80 min

1.Skill: HSW practice for 40 min

2.Aerobic work: easy AB for 20 min
131/147, 47-49 rpm, 129 cal

Ilta: 110 min

1.Skill
A. Ring MU practice for 45 min
Progressions
8 ring muscle ups

2.Conditioning
A. 3 rounds of (7 x 60 seconds work)
(1) – For max reps, Wall ball @ 9/6kg (20/14lbs) / 12 12 12
(2) – For max reps, Power snatch @ 35/25kg (75/55lbs) / 10 10 12
(3) – For max reps, Box jump, 24/20″ / 12 12 12
(4) – For max reps, Push press @ 35/25kg (75/55lbs) > pull up, 10 10 12
(5) – For max calories, Assault bike or row / AB 10 10 12
(6) – For max reps, Burpee / 12 12 12
(7) – For max reps, Double-unders / 30 30 30
Recover for 3 – 5 minutes between 7 minute rounds
162/184, avg HR/round 168/169/174

3.Cool down
A. 10 minutes on AB/row or similar, HR < 140