For time:

• 30 strict muscle-ups

1A)BUTTERFLY PULL UPS 3x6/ BUTTERFLY KIPS 3x10
1B) BULGARIAN SINGLE LEG NEES TO CHEST JUMPS 3x (6+6)

Deadlift

2 x 4 x 75%
3 x 2 x 80%
2 x 1 x 85%

Metcon
2 sets
12-9-6 reps
OHS @42.5/30kg
Bar facing burpees
rest 1:1

Same thing than week ago but a bit different movements. Target time is sub 4 minutes and go fast for unbroken sets. But, on the OHS, remember to extend your hip, it easily dont happen so make sure to keep quality on it.

Accessory Work (repeat from last week)
Practise Handstand Walking for 10-15 minutes (make yourself little obstacles, practise u-turn, free hold or just walking straight)
Goal is to get a step closer to be able to walk or make more trust to your hs skills.

Cool down
2-3 min light cardio
1+1 min hip flexor strech per side
1+1 min forearms streching
1+1 min uppertrap strech with band (eturäkki venytykseen, kuminauha leuanveto tangon yli ja kallista vastapuolelle päätä)

Back Squat

4 x 3 x 60 - 70%. Fast Hip Extension!

Back Squat

3 x 3 x 80%

2-3 rounds:

8+8 single leg glute bridge
8+8 s.l romanian deadlift (kb/db)
10 snowangel

FInd push press 5 RM

Pull-up pyramid. 1-2-3-4..4-3-2-1

Result is the highest set length

EMOM 16
1) 40 Du's
2) 1- arm hang 5-10 e/s
3) 30s. wall facing HS hold / 20s. free standing HS hold
4) 8 alt. 1-arm clusters AHAP