120 min

1.Jonin HSPU-ohjelma, week 10 #1
A. 3 x 50-60 % of max reps strict HSPU 1 abmat, 2 min rest between sets
3 3 1 reps

2.Skill
A. Ring muscle up practice for 45 min
Progressions
6 muscle ups

3.SPP (Conditioning)
A. 3 Rounds, each for time
10 Parallette handstand push up (deficit of choice) > no deficit
20 Over the box jump, 24/20″ > over the box step up
4 Rope climbs
60 Double unders > 20 cal AB
8 (squat) clean @ 85/60kg (185/135lbs) > 35 kg

Rest 1:1 (work:rest) between rounds
Results: 6.22, 6.15, 6.06

4.Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge Flow