Morning: 75 min

2.Conditioning
A. 3 x 800m @ start at 3km test pace, increase pace on each interval, jog 400m (at slow pace) for recovery before next repeat
3.39 = 27.5 s/100 m 3.34 = 27 s/100 m 3.27 = 26 s/100 m

Evening: 90 min

Skill: ring muscle up practice for 75 min
Progressions + 1 ring muscle up