90 + 75 min
Warm up EMOM10
1.Own skill
A. Ring muscle up practice for 45 min
- Ring swing 3 x 5
- Turn w/band 2 x 5
- Hips to rings 5 x 1
- Muscle up assisted 4 x 1
- Muscle up 3 x 1 - käännöt samaan aikaa! :)
B. Butterfly pull up practice for 15 min
- Sets of 3 - 6 reps x 5

2.JG PP 15.9.2018
A. 4 rounds:
- 30s max butterfly pull-ups - 8 7 6 6 reps
- 30s max toes to bar - 8 9 8 8 reps
- 30s max kipping HSPU - 7 6 7 6 reps
- 90s recovery pace single unders > bike erg

3.Weightlifting
A. Every 3 minutes for 15 minutes:
Clean pull + Hang squat clean from above the knee
- Build to a tough weight
50 55 60 62.5 65x 62.5 kg

B. Every minute on the minute for 12 minutes:
3 Squat cleans @ 60% of 1RM - 42 kg
-Touch and go

4.Conditioning
A. 7 rounds FPR:
200 m row
10 burpees
30 Double unders
- Rest 60s between rounds-
Times: 1.59, 1.56, 1.55, 1.54, 1.52, 1.50, 1.52