Iltapäivä: 105 min
WU for 15 min
Skill: MU practice for 45 min
Progressions
Muscle up 7 x 1 reps

2.Strength
A. For 30 minutes (5 sets), Start a new round every 6 minutes, rotating through
A1. Back squat – 5 x 4 @ 80-85%,
A2. Strict press – 5 x 4 @ 75-80% / 27.5 30 30 30 30
A3. Weighted strict chin up – 4 x 12 / 10 / 8 / 6 @ AHAFA > no weight
12 10 8 6

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