5 rounds of the following:
10 weighted ring pushups - You can also do sets non-weighted with a variety of styles.
Weighted Step Ups (5-6 each leg) - I also did supersets of lateral step overs x10 on 3 sets.
Back pull/ row in 2 stylesx10 - do 1st rep straight back to the ready position for doing a rotator movement, then do a straight back to the side of the body quickly - 5 sets of that double.
Low back extensions x 5-6, (super slow and in control to work and strengthen posterior)
Ab Wheel Rollouts-lateralx10-12 - only do laterals not in front as that ROM gets hit often and lateral does not.

Focus: Romanian (Stiff Leg) Deadlift
3 sets x 6 reps @ 60% of 1RM Deadlift

MetCon:
10 Min AMRAP:
Jump Rope (L1- 150 singles; L2- 25 D/U attempts; L3- 50 double unders)
20 Plate Overhead Lunges (L1- 25/10; L2- 35/15; L3- 45/25)
10 Kettle Bell Swings (L1 - 35/25; L2- 55/35; L3- 70/55)

Score: Weight / Rounds + Reps

AMRAP 90 sec ON / 30 sec OFF of:
- Cal row.
- Rope climb.
- Wall climb.
- Toes to bar.
- Box jumps (24"/20").
- Decline push ups (box 24"/20").
- 2 x Kb walking lunges (16/12 kg).
- Ring dips.

90 min
Warm up for 15 min

A. Hatch squat program, week 10 day 1
Back squat 5x50 5x55 5x57.5 5x62.5
Front squat 5x45 5x47.5 5x52.5 5x52.5

B. Jalkaprässi
12x60kg 12x65kg 12x65kg 15x65kg + kelkan paino

C. Askelkyykky käsipainoin 3x20x2x18kg

D.
Takareisikoukistus 10x15 12x15 12x15 15x15
Pakaraliike loitonnuskoneessa 12x25 12x25 12x25 20x25

Total 90 min
Warm up for 15 min

A. Skillwork: HSW practice for 15 min

B. Every 90 sec, for 15 min:
Clean x 1 rep
25 30 35 40 45 50 55 60 65 x x x :(

C. 5 sets of: strict shoulder press x 5 reps
25 27.5 27.5 28 4x29

D. Crossfit Jyväskylä metcon 11.11.2015:
AMRAP in 20 min:
10 HSPU abmat
30 alternating DB snatch 35 lbs
50 DU
Result: 3 rounds
169/184

105 min
Warm up for 15 min

A.
Five sets of:
Unsupported Seated Strict Press x 5 reps
Rest as needed

B.
Five sets of:
Push Press x 3 reps
Rest as needed
40 45 47.5 2x47.5 47.5 PR! :)

C.
Three sets of:
Chinese Rows x 5 reps @ 21X0 > strict C2B pull up
7,7,8
Rest as needed
Reverse Snow Angels x 15-20 reps
Rest as needed
Face-Up Chinese Planks x 60 seconds
Rest as needed

D.
Ten sets of: > 6 sets
20 Calories of Assault Bike
15 Wall Ball Shots (20/14 lbs)
Rest 2-3 minutes
2.36, 2.38, 2.48, 2.48, 2.50, 2.50
162/181

90 min
Warm up & mobility for 20 min

A. Skillwork: MU practice for 10-15 min

B. Winter War qualification event #3:
10 min AMRAP of:
15 cal row
15 wall ball shots 14 lbs
10 box jump overs 20"
1 muscle up
number on MU's increases every round
Result: 40 reps, no MU :(

C. 8 sets of: hang snatch x 1 rep
25 27.5 30 30 32.5 35 37.5 40

D. Hatch squat program, week 8, day 2
Back squat 5x52.5 5x52.5 5x57.5 5x57.5 5x57.5
Front squat 4x5x45

90 min
Warm up for 15 min

A. Skillwork: MU practice for 25 min

B. Every 90 sec, for 15 min (10 sets) of:
Clean & jerk x 1 rep
25 35 40 45 50 52.5 55 57.5 57.5 57.5

C. Hatch squat program week 8, day 1
Back squat 5x52.5 5x57.5 5x62.5 5x65
Front squat 5x45 5x47.5 5x47.5 5x47.5

90 min
Warm up for 15 min

A. Skillwork HS/HSW practice for 20 min

B. 5 sets of: shoulder press x 3-4 reps

C. EMOM for 16 min (4 sets of):
1. min HSPU x max reps from 5 kg plates 8,7,6,5 = 26
2. min run 150 m
3. min run 150 m
4. min rest
150/170

D. Every 2 min, for 10 min (5 sets of):
Strict ring dips x 5 reps

E. Apuliikkeet
Seated DB press 7x20 11x15 11x15 lbs
Vipunostot 8x10 10x10 10x20 lbs

45 min
A. Skillwork: HS/HSW practice for 15 min

B. EMOM for 20 min (4 sets):
1. min
2. min 15 cal assault bike
3. min run 150 m
4. min
5. min row 400 m
155/174

C. Row for 10 min, easy pace