Aamu: 45 min

WU for 10 min
1.Strength
B1. Front squat – 4 x 3 @ 75 – 80 – 85 – 90%
Note. Last set AMAP (As Many As Possible) > 6

Iltapäivä: 135 min

WU for 15 min
Skill: MU practice for 45 min
Progressions
Muscle up 6 x 1 reps

B. Alternate
A. Deficit Deadlift – 4 x 6 @ 64-68%1RM DL, rest 3 – 5 minutes between sets
70 72.5 75 75
B2. Close grip bench press – 4 x 3 @ 75 – 80 – 85 – 90%
Note. Last set AMAP (As Many As Possible) > 5
40 42.5 45 47.5x5

2.SPP (Skill)

A. 2 x 4 minute EMOM, alternating
(1) – Handstand push up – max reps in 20 to 25 seconds > abmat + 10 kg plates / 6 6 7 7
(2) – Double unders – max reps in 30 seconds / 43 43 44 45

REST 2 to 5 minutes between EMOMs on part A

B. > not done

C. Toes to bar – 50 to 100 reps, in as few a sets as possible, rest as needed between sets
5x10+9+1 = 60 reps

D. Rotate through at your own pace for 2 to 3 rounds > 2 rounds
D1. Push up – 10 to 15 reps, tempo 2020 / 9 10
D2. Hollow hold/rock – accumulate 30 sec hold / 30 reps / hollow rock
D3. Strict chin up – 6 to 10 reps, tempo 2020 / 6 7
D4. GHD back extension – 6 to 15 reps, tempo 2011 / 10 10

3.Cool down
A. 10 minutes on AB/row or similar, HR < 140