Spend 10:00 working on Muscle Ups
Spend 10:00 Working on Handstands / Walks
Spend 10:00 working up to a 1RM box jump

In front of a clock set for 12 minutes:
1 minute of 115-lb. power snatches
1 minute of sit-ups
2 minutes of 115-lb. power snatches
2 minutes of sit-ups
3 minutes of 115-lb. power snatches
3 minutes of sit-ups

Post reps for each set to comments.

5 rounds for time of:
12 Dead Lifts, 155/105
9 Hang Power Cleans, 155/105
6 Push Jerks, 155/105
One athlete completes all of the Deads, HPC and Jerks, then passes off to the other athlete who completes all the reps. That is one full round.

15 - 1 reps of:
burpees
sit ups
air squats

For this workout, perform 15 burpees followed by 15 sit ups and then 15 air squats. Then do 14 of each. Then 13 and so on.

Metcon (AMRAP – Rounds and Reps)

7 min Amrap (ladder)
3-6-9-12 . . . . .
Front Squat (135/95)
HSPU

Deadlift 3x8-12.

Front rack lunge 3x12.

Total of weight:

Best Shoulder Press
Best Back Squat
Best Deadlift

3 attempts

Total 100min
A. WU: 700m row, 3 rounds: 10 wall ball, 15 abs, mobility

B. Jyrkin tunti
Taitoharjoitteena aurinkotervehdys
Tempausveto pysäytyksellä x 3, painot 35kg, 45kg
Tempaus ilman loppupotkua maks. painoon
20, 22.5, 25, 27.5, 30
Tempaus maasta, 2 nousua
Max. 32.5kg, 3 yritystä 35kg, kaikki epäonnistuneita
Taito/nopeusharjoitteena tempaus+rinnalleveto rinnalleveto otteella
15, 20, 22.5, 25kg

C. Strength
Rinnalleveto pysäytyksestä polven alta, ykkösiä
30, 35, 40, 42.5, 47.5

D. Post WO
500m row
shoudler rehab with rubber band

Total 105min
A. WU: 500m row, 3 rounds: 15 abs, 15 backs

B. Jyrkin tunti
Alun taitoharjoitteena Aurinkotervehdys
1. Työntö: 2-1 rv ilman loppupotkua, työntö saksiin + pysäytys saksiin
Nousu liike max: 42.5kg
Normaaleja rv+työntö, nousu liike max: 47.5kg

C. Strength
Tempausveto polven alle pysäytyksellä
Push press
Shoulder press

D. Post WO
High box jumps
box + 5x25k, 5x25+25k, 5x25+15k
500m row