23.7. maanantai 22.7.2012 Valta Sjöblom Workout of the day Muscle-up Progressions.* ”The Seven” Seven rounds for time of: 7 handstand push-ups. 60kg Thrusters, 7 reps. 7 Knees to elbows. 110kg deadlift, 7 reps. 7 Burbees. 7 Kettlebell Swings, 32kg. 7 Pull-ups.