Same training as previouse with cold swimming and some calistenick

temperature +9 temperature water plus 3 some swimming in the pond

after

 3 sets x 20 reps legs up on paralel bars

dips 35 reps and 28 reps

pullups 

12 reps regular grip 12 reps chinups 12 reps neutral grip all in row after rest 40 seconds and 12 reps narrow grip pullups