Morning: 50 min
MU progressions with Liina

Afternoon: 110 min
1.Bar Muscle-up Threshold
A. 2 rounds (no rest), depending on time:
- 20s passive hang + 10 scap pull-ups + 20s passive hang
- 90s of kneeling thoracic twists
- 20s crab extension hold with external rotation (turn your hands outward) + 20s with internal rotation (turn your hands inward)
B. Bar Muscle-up Technique B1
Complete:
- 10 x 1 jump to arch
- 8 x 1 high pull
- 6 x 1 hips to bar
- Bar Muscle-ups (5 x 1)
> 1 1 2 3 3 2 1 1 1 = 15 BMU

2.EMOM for 30 min (HR-workout, for quality)
1) 2 strict MU turn w/box 20"
2) 30 sec HS hold NTW
3) 5+5 pistols
4) 10 T2B
5) 6 cal AB
6) rest

3.Strength
A. 3 rounds:
10 + 10 half kneeling strict KB press / 8 kg
10 + 10 single arm KB bent over row
30 hollow rock
30 s. side plank hold