0-15.00
21 thrusters @60
15 c&J
9 snatch
6:42

15.00-40.00
Helen
3rft
400m run
21 kb swings 32kg
12 pullups
11:19

40.00-60:51
50 alt pistols
40 deadlifts @84kg
30 HSPU
20 toes to bar strict
10 muscle ups (4 ring + strict Lsit)
20:51

200m sprint
10 Chest to bar
10 Push ups
10 Squats
10 Burpee-pull ups
10 Toes to bar

1000m Row - 3:45
Back Squats - 3x185, 3x215, 3x245, 3x275, 3x305, 3x325, 2x345, 2x355, 5x275, 5x300
Metcon - 1Rnd: 50 Kbs (35), 20 K2E, 40 Kbs (45), 20 K2E, 30 KBs (53), 40 situps, 20 KBs (70), 50 situps

Do 5 Rounds of the following:
1 round Cindy: 5 pullups, 10 pushups, 15 air squats
1 round Mary: 5 HSPU, 10 Pistols, 15 Pullups
rest in time left
take 1 minute rest.

Then go immediately into 5 rounds of the following:
For 2:00 - do:
2 rounds of Cindy: 5 Pullups, 10 Pushups, 15 Air Squats
then in time remaining do AMRAP of Burpees
Rest 1 minute and repeat

Lepo, Deload -viikko
Torstain painonnostokilpailuun valmistautuminen

Total 60min
A. WU: 500m row, 100 DU, mobility
B. Skillwork
KPU practice for 20min
HSPU practice for 10min
HSW practice for 10min
C. Post WO
Weighted situps with ls 3x10x15kg
Shoulder rehab with rubber band

10 sprints for time:

• Run 100 meters

Rest as needed between efforts. Post best and worst times to comments.

Jogging on the beach 20 min
OTM 5: 2 strict pull ups
Then 3x push ups max reps
Then 3x strict chin ups max reps
Jogging 10 min

Three rounds for time

25 GHD situps
5 clean and jerk 205 lb

5 rounds, EMO2M (every minute on every other minute):
* 10 WB
* 5 C&J
* 3 MU