Morning: 40 min aerobic work
1 min walk/1 min run
122/153
5.75 km
7.01/4.23 mim/km

Evening: 120 min

1.JG PP 10.7.2018
A. 3 rounds:
- 20 box assisted butterfly pull-ups
- 3 kip swings + 3 hanging knee raises + 3 TTB

B. Butterfly Pull-ups
3 minute AMRAP of butterfly pull-ups in sets of 3 reps only
Result: 8 sets (small bfly pu)

C. TTB
3 minute AMRAP of TTB in sets of 3 reps only
Result: 11 sets

D. Accessory, 3 rounds:
- 10 inverted C2B rows
- 10 winging pull-ups
- 30s of L-sit raises over ball
Done

E. Own skill: BMU practice for 20 min
- 1 1 2 2 2 2 2 2 2 = 16 reps

2.Strength
A. 3 rounds:
10m Slider walks
KB Windmill 5+5
30s Hollow hold

B. 5 sets of:
3s eccentric strict HSPU (kippaamalla ylös)
- Technique plate: 4 reps
- From gound, no deficit: 6 5 5 5 reps

3.Conditioning
A. 15min w/ 80% effort, move well!:
Yoke carry 20m - yoke + 4 x 10 kg
8 Box jumps w/ step down - 24" box
Yoke carry 20m
8 Burpee pull-ups

Result: 4 rounds + 5 burpee pull up