120 min

1.Skill
A. Ring muscle up practice for 50 min
Progressions
6 muscle ups

B. HSW practice for 10 min

2.Jonin HSPU-ohjelma, week 7, #1
A. Kipping HSPU 5 x 6 reps, 3 sec down, deficit 5 kg plates
Rest 1-2 min between sets
6 6 6 5 6, last set no deficit

B. 4 rounds as supersets, rest 2 min between sets:
B1. Push up, AMAP - 3-5
15 12 10 10
B2. Legless rope climb + rope climb
Sets 1 & 2: 1 Sets 3 & 4: - 30 cm