Team of 2 version cap 10 min
60 cal ski erg
20 BBJO
20 sandbag cleans 60kg

Rest day, total workouts of the week 14 hours, x 7

Metcon: ti, ke, pe, la
Aer: ke, to, 40 + 30 = 70 min
Squat: 3270 kg

Gymnastics:
CTB 20
Pull up -
TTB 35
HSPU 35

MU ma, pe 21 :)
BMU ke 10
Bfly ti, la
HSW ma, ti, ke, pe

Sleep 5/7
Avg time asleep 8:04
Avg time to bed 22:30

140 min
Warm up EMOM14 + 14 m HSW

1.JG PP 28.9.2018
A. Skill
3 x 8 rocking arch
3 x 5 ring swings
3 x 10 supine hollow to arch
5 x 2 hips to rings
3 x 3 turn with band
5 x 2 muscle-up no dip + 1 hips to rings > muscle up x 1
- Reps: 9 x 1 + 4 fails
- Total of 9 ring muscle ups

B. Handstand Test
Accumulate 5 minutes of lateral wall assisted handstand hold. Your score is the total time it takes you to accumulate 5 minutes.
Time: 7:40

2.Strength
A. Tempo Back squat
10x1 @ 30X1
- Build to a HEAVY single!

B. Every 4 minutes for 16 minutes:
4 Push presses @ 80-84%
4 x 4 x 45 kg

3.Conditioning - not done

4.Accessory - not done

Partner wod ft (igyg)

100 lunges, alt
50 partner sit-ups (both do together)
400m run
100 goblet squats 24/16 kg
50 ttb
400m run
100 sdlhp 24/16 kg
50 partner sit-ups (both do together)
400m run
100 burpee pull-ups
400m run

1.min 3 burpee + 2 front squat
2.min 3 burpee + 3 fronu squat
..

Every minute add 1 front squat. When failed then start from beginning until 20 minutes full
Mark front squats done.
Rx'd 50/35kg

120 min
Warm up EMOM12 + 14 m HSW

1.JG PP 25.9.2018
A. Prep
- 3 x 20 box assisted butterfly pull-ups
- 3 x 10 kip swings
- 3 x 10 kip swings with re-grip
- 3 x (3 butterfly pull-ups + 3 butterfly C2B)
+ own practice sets

B. 5 minute AMRAP of butterfly pull-ups: 33 reps

• 10 min easy bike

C. 3 rounds:
- 20 wall facing handstand shoulder shrugs
- 10 push-ups
- 20 band pull-a-parts

D. Strict Handstand Push-up
- 1 x max unbroken set - 0

E. 5 minute AMRAP of kipping HSPU: 40 reps

2.Conditioning
A. Every 4 minutes for 20 minutes FPR:
6 Toes to bar
12 Burpees
30 DU
12 Burpees
6 Toes to bar
Rounds: 2.40, 2.36, 2.58, 3.17, 3.34

Morning: 50 min
A. Running warm up for 35 min
B. For time: 1600 m run
Time: 6.20, rounds: 1.36, 1.37, 1.35, 1.32
C. Cool down: 10 min walking

Afternoon: 140 min
Warm up EMOM14 + 12 m HSW
1.Own skill
A. RMU practice for 45 min
- Support swings 3 x 10
- Ring swings 3 x 5
- HTR 3 x 1
- Turn with band
- MU as. 2 x 1
- MU 3 x 1 + 5 x 1 attempts
= 5 MU

2.Strength
A. Back squat 5x6 @ 81% - 95 kg x 0.81 = 77 kg
- 3 Seated box jumps after each set - 30" box

B. 3 sets of:
5+5 Staggered stance RDL - 35 35 35 kg
10 GHD Barbell row > GHD hip extension
15+15 Side plank rotations

3.JG PP 24.9.2018
A. Turkish Get-up - not done

B. Hanging
- Accumulate 60s of pronated passive hang > 30 s.
- Accumulate 60s of pronated active hang > 30 s.
- Accumulate 2 minutes of supinated narrow grip passive hang > 30 s.

C. LYTP
3 x 20 reps of each variation > 2 x 20

D. Supinated lateral dumbbell raises
3 x 15 reps > 2 x 15

E. Core Conditioning - not done

Taito:

1. 5 x max aika käsilläseisonnassa joko seinää vasten (jalat irti seinästä) tai ilman tukea

2. Käsilläkävely harjoitus:
   A) 3 x max matka käsillä kävelyä B) 5x max matka käsilläkävelyä kohti seinää C) 3 x max reps face palms seinää vasten D)3x max reps face palms on the box

3. Käsilläseisontapunnerrukset:
   A) 3 x 1-3 tiukka HSPU B) 3 x 3-10 HSPU boxilla

4. 3 kierrosta: 5 x lapapunnerrus nojapuilla + 5 x lapapystypunnerrus

150 min
Warm up EMOM12 + 14 m HSW
1.Own skill
A. Ring muscle up practice for 45 min
- 3 x 10 support swings
- 3 x 5 ring swings
- 3 x 1 hips to rings
- 3 x 3 turn with band
- MU as. 3 x 1
- MU 8 x 1 :)

2.JG PP part C 18.9.2018
A. 15 x E55s:
- 20s chest to ring hold
- 20s ring support hold
- 20s bottom of dip hold
- 20s hollow + 20s arch

3.Strength
A. Tempo Back Squat 8x2 @ 13X1
- Build to a tough double

4.Conditioning
A. ”Hentusen intervallit”
Every 4 minutes for 16 minutes (ALL OUT!) > 3 sets only
12 cal assault bike
15+15 m Sled push - 15 kg
Times: 0.51, 0.58, 1.23

Morning: 80 min
A. 20 min cycling + 20 min running warm up
B. Main set: 2 x 10 x 100 m / rest 30 sec / rest 2 min between sets
Times 1 rnd: 23, 22, 22, 23, 23, 23, 22, 23, 23, 22
Times 2 rnd: 21, 21, 22, 22, 22, 22, 21, 22, 21, 21
C. 20 min cycling

Evening: 150 min
Warm up EMOM 12 + 10 m HSW
1.Own skill
A. BMU practice for 10 min
B. EMOM4: 2 BMU (käsi aukesi)
- Total of 10 BMU

2.Weightlifting
A. Every 3 minutes for 15 minutes:
Snatch pull + Squat snatch from above the knee

B. Every minute on the minute for 12 minutes:
3 Power snatches @ 25kg

3.JG PP 19.9. A + 17.9.2018
A. 6 rounds:
- 40% of your max rep wide grip strict pull-ups - 5 reps
- 30s rest
- 40% strict ring dips - 5 reps
- 60s rest

B. TGU 6 x 4, 60 s rest between sets. Same weight across.
- 5 x 16 kg, 1 x 12 kg. Rest 2 min bs.

C. Hanging
- Accumulate 90s of pronated passive hang
- Accumulate 90s of supinated passive hang
- Accumulate 90s of narrow grip pronated passive hang
- Accumulate 90s of narrow grip supinated passive hang

D. Pressing
- Accumulate 5 minutes of front support walks - not done

E. Core Stability
1 round:
- 90s straight arm plank
- 90s unilateral straight arm plank on each side
- 90s bilateral straight arm plank - not done