135 min
WU for 20 min / alternating T2B - pull up practice
Skill: MU practice for 35 min
Progressions
Strict muscle up x 1 :)
Muscle up 6 x 1

1.Strength
All movements as heavy as form allows (AHAFA), tempo free
A. Alternate A1 and A2
A1. Deadlift
1 x 8, rest 2 minutes before A2 / 80
1 x 6, rest 2 minutes before A2 / 90
1 x 4, rest 2 minutes before A2 / 95
A2. Push press – 3 x 1, rest 2 minutes before A1

B. Alternate B1 and B2
B1. Front rack walking lunge
1 x 10 / side, rest 2 minutes before B2 / 35
1 x 8 / side, rest 2 minutes before B2 / 40
1 x 6 / side, rest 2 minutes before B2 / 40
B2. Push press – 3 x 4, rest 2 minutes before B1

2.SPP (Conditioning)
Choose one or do both conditioning pieces today

B. 3 rounds for time
21 (chest to bar) pull ups > 15
15 cal assault bike
9 (deficit) handstand push ups > 10 kg plates + abmat
Time cap. 12 minutes
Result: 17.50 / 5.20, 6.30, 6.00
166/183

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow