120 min
Warm up EMOM12 + 14 m HSW
1.Own skill
A. Bfly pull up practice for 25 min
- Progressions
- Practice sets: 7 x 5 reps

2.JG PP 9.10.2018
A. 6 rounds: > 5 rounds, tekniikka hukassa
- 7 butterfly pull ups
-40 s. recovery pace box assisted butterfly pull ups

B. 6 rounds:
- 8 kipping HSPU
- 40 s. recovery pace thrusters with a PVC pipe

3.Stregth
A. Bench press
5x5 @ 50X1 Tempo
- Build to a heavy set of 5. Respect the tempo!
25 30 35 37.5 37.5

B. Weighted chest to bar
- 5 RM in 15 minutes