Morning: 120 min

Skill: HS practice for 10 min

1.Jonin HSPU-ohjelma, week 2, #2
A. 6 min AMRAP:
Strict HSPU 2 abmat
Result: 12x3 = 36 reps

B. 3 rounds, rest 3 min between rounds:
B1. Strict press w/KB 8/s.
8 8 10 kg
B2. Strict C2B, AMAP - 1-2
8 7 6

2.Conditioning
Crossfit Jyväskylä WOD 1.7.2017 "Whitten"
A. 5 rounds for time:
22 KB swing 24 kg
22 box jumps
400 m run
22 burpees
22 wall ball 14 lbs

Result: 43.19
179/187

3.Cool down
Easy AB for 10 min

Evening: 65 min
For 65 min:
1 min walk/1 min run
8.7 km
Avg. HR 131
7.43/5.47 min/km