6x5 Front Squats
- Go by feel
- Rest 2min btw sets

3 rounds
45sec c2b
75sec rest

3rounds
45sec shoulder taps
75sec rest

For quality, 1min per movement, 6 rounds of:
* HS walk
* DU
* MU
* Pistol squat
* Wall Climb
* Rope climb

120 min

1.Skill
A. Ring muscle up practice for 50 min
Progressions
6 muscle ups

B. HSW practice for 10 min

2.Jonin HSPU-ohjelma, week 7, #1
A. Kipping HSPU 5 x 6 reps, 3 sec down, deficit 5 kg plates
Rest 1-2 min between sets
6 6 6 5 6, last set no deficit

B. 4 rounds as supersets, rest 2 min between sets:
B1. Push up, AMAP - 3-5
15 12 10 10
B2. Legless rope climb + rope climb
Sets 1 & 2: 1 Sets 3 & 4: - 30 cm

3 Rounds for time

5 Muscle Ups
10 Squat Cleans, 135/95
20 Ab Mat Sit Ups

6 rounds
5 Squat Cleans 35kg
10 AbMat Sit-Ups

1-2-3-4-5-6-7-8-9-10-xx

Power clean
Burpee jump over the bar

10MIN AMRAP

Gather 10 minutes in full squat. Hold on to a rack etc. if needed.

Aikaa vastaan 21 - 15 - 9
C2B
BOX
HSPU

Run 800m
3 Rounds of:
2 MU
4 HSPU
6 Hang power clean