5-10-15-10-5
Thruster (60kg Rx+)
Pull Up (CTB RX+)

21-15-9
Squat cleans- #135
Dips ( I don't have rings and wouldn't be able to complete it anyway so here is where I scaled)

5 kierrosta

2 min/500m hiihto
10 lisäpainovatsaa pallolla
2 min/500m soutu
10 etuheilautus
2 min/25cal assault bike
10 slamball

21-15-9
Snatch #95/65
Burpees

20 min

• 1 min Erg
• 5 Devil Press 2x17.5kg DB
• 10 Ring rows

21-15-9:

deadlift
HSPU

90 min

1.JG SC 11.4.2018
A. 3 rounds:
- 10 pronated shoulder dislocates
- 10 supinated shoulder dislocates

B. HSW practice for 10 min

C. 3 rounds of:
- 3 ring swings + 1 hips to rings
- 20 box assisted butterfly pull up

2.ATP SC 13.4.2018

A. "Natish” 10min AMRAP:
4 MU > 2 BMU
8 HSPU
16 KBS 32/24kg
Scale if needed. Aim for 5+ rounds.
Result: 4 + 1 BMU = 105 reps

Rest 5min

B. 5 rounds for time:
3 Power Snatch (40/30kg)
3 Squat Snatch
3 C&J (anyhow)
Result: 7.06

10!
Wall Ball
Med Ball sit up

3 Rounds

10 Ring Dips Strict
15 Box Jump (70/50)
20 Ktb Swing Americano (32/24)

+

Front Squat
4x2 (90%)

10min emom
Odd: wall ball 10 (8kg)
Even: back squat 6 (90kg)