Total 90min
A. WU: 1000m row, 3x15 KB swing 16kg
3 rounds:
3 explosive front squats
5 fast good mornings to overhead balance
5 snatches
Mobility

B. Strength
Pull-ups, day 5: 3, 5, 3, 3, 6
Deadlift, Wendler week 2
Narrow bench press, Wendler week 2
Biceps 1x2x10x6kg 2x2x8x8kg
Triceps 1x2x10x4kg 1x2x10x5kg 3x8x30kg
Shoulder rehabilitation

Complete as many reps as possible in 10 minutes of:
12 Burpees
50 kg Thruster, 12 reps
12 Burpees
50 kg Power snatch, 12 reps
12 Burpees
50 kg Push jerk, 12 reps
12 Burpees
50 kg Hang squat clean, 12 reps
12 Burpees
50 kg Overhead squat, 12 reps
Then as many burpees as possible in the remaining time.

8 Back Squat (Used 83# bar)
4 Rope Climbs
rest 2min
5 rounds

Did about 3/4 up the rope each round. I was happy that I was able to climb the rope. It was my first time ever trying it. Almost finished round 3 when I had to leave to take JJ to the ER for his eye injury.

Total 105min
A. WU & skill work:
150 DU, 450m run
2 rounds:
10 strict T2B, 5 push-ups, 10 goblet squat 12kg

B. Olympic - EMOM for 10min
2xhigh hang squat snatch from possible new PR (30kg)
1-2 50% 2x15kg
3-5 60% 2x17,5kg
6-8 75% 2x22,5kg
9-10 85% 2x25kg

C. Strength - HBBS Wendler week 2

D. Metcon, 12 AMRAP
5 squat cleans bodyweight > skaalattu 40kg (BW 56kg)
5 strict pull ups
300m run
Result: 3 rounds + 4 reps
HR limits 160-180, max HR 186

E. Post workout
5min kipping pull-up practice
3x10 GHD situps with 5kg weight
1000m row
Olkapään kuntousta

For 20min, on odd minutes:
* 10 push jerk (~50% of C&J 1RM)
On even minutes:
* 10 box over jumps

5 rounds for time of

• 60 double-unders
• 15 chest-to-bar pull-ups

Total 105min
A. WU: 3 rounds
5 high box jumps 30"
5 slam balls 6kg
30 sec handstand

B. Gymnastics: 15min weakness training: kipping pull-ups

C. Olympic
10min to establish 1RM snatch & 1RM clean

D. Strength
Strict pull-ups
5, 4, 4, 2
Dips
5, 5, 5, 2

E. Metcon, 4 rounds for time
750m row
10 HSPU - skaalattu 2 abmats
30 DU
30 air squat

Result: 35.30, average HR 172, max HR 182
Rounds: 8.07, 8.40, 8.32, 10.07

Total 105min
A. WU: 4 rounds: 150m row, 150m run 3 rounds: 3 HSPU, 10 front squat, 10 v-ups
Mobility

B. 12min EMOM tempaus eri vetokorkeuksilta
Set 1-6
1. taskulta 2. puolireidestä
2x15kg, 2x20kg, 2x22,5kg
Set 7-12
1. polvelta 2. maasta
2x15kg 2x20kg 2x22,5kg
+ 2x1x22,5kg maasta

C. Strength: front squat, Wendler week 1
D. 15min kipping pull-up practice

E. Metcon
10min AMRAP of
10 box jump 20"
10 wall ball 6kg
10 deadlift 50kg
Result 4 rounds, 15 reps
HR limits 160-180, average HR 172, max HR 182

E. Post workout
Olkapääjumppa
1000m row

Total 105min
A. WU & skill work
3 rounds for quality:
300m row
10 KB swing 12kg
10 wall ball 3kg

B. Olympic/gymnastics, EMOM for 14min
Odd min: 1 hang squat clean + 1 front squat + 1 split jerk
Even min: 4-7 HSPU
3, 3, 3, 4, 4, 4, 4

C.Strength: Push press, Wendler week 1
Clean pulls 3x3
45kg, 55kg, 55kg

D. Metcon
3 rounds for reps
1min pull-ups - 10+7+6=23
1min thrusters 30kg - 10+8+9=27
1min burpee - 14+13+15=42
1min rest
Result: 92 reps
Average HR 176, max HR 190

E. Post workout
3x10 reverse hypers
500m row