120 min

1.Skill
A. Ring muscle up practice for 40 min
Progressions
6 ring muscle ups

2.Strength
A. Back Squat – Build to a 3 RM for the day within a 20-minute window. Rest 3-5 minutes between heavy attempts.
> only 2 reps @ 90 kg, back pain

3.Jonin HSPU-ohjelma, week 9 # 2
A. 3 x 8-12 strict HSPU 2 abmats, rest 1.5 min between sets
3*12

B. 4 rounds as supersets, rest 2.5 min between sets
B1. Strict press w/DBs x 16 reps (8/side), halfway walk 15 m w/DBs OH
20 15 15 15 lbs
B2. Weighted C2B, 3+ reps
3*3*10 kg 4*10 kg

4.5 min easy AB, TF