10:00 am

A.
45 minutes swim technique work

3:00 pm

B.
60 minutes gymnastics skills work
(more "play" than work. make it productive and fun)

5:30 pm

C.
8 sets of:
Close Grip Floor Press (with Fatgriz) X 3 reps
Rest 45-60 seconds.

D.
4 X 50 meters Sled Drag Face Pulls

Results:
A) Complete
B) Worked on handstands and freestanding HSPUs, back tucks and some muscle-up work + 3 X 25 GHD Sit-ups
C) 155 X 3, 185 X 5 + 50# chain
D) Complete