4 rope climbs for time

120 min

1.Jonin HSPU-ohjelma, week 10 #1
A. 3 x 50-60 % of max reps strict HSPU 1 abmat, 2 min rest between sets
3 3 1 reps

2.Skill
A. Ring muscle up practice for 45 min
Progressions
6 muscle ups

3.SPP (Conditioning)
A. 3 Rounds, each for time
10 Parallette handstand push up (deficit of choice) > no deficit
20 Over the box jump, 24/20″ > over the box step up
4 Rope climbs
60 Double unders > 20 cal AB
8 (squat) clean @ 85/60kg (185/135lbs) > 35 kg

Rest 1:1 (work:rest) between rounds
Results: 6.22, 6.15, 6.06

4.Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge Flow

heavy but fast, rest 60 sec.

Notes: Complete both Cleans, then one Split Jerk after the 2nd Clean.

Max MU in 80sec

Shoulder Press (5 sets of 3 reps)

WOD:
3 rounds for time
15 Squat cleans (Rx 95/65)
15 Pull Ups

Did 45# for the metcon...I'm hurting from yesterday so I didn't want to over do it. Judging from my crappy time (12:03) it's probably a good thing. Did jumping pull ups instead of regular.

Strength - made it up to 55# but only got that twice and had to use the legs on the 3rd rep. Shoulder press = frustration.

6 Muscle-ups
12 Wall Ball 20/15
6 Handstand Push-ups
12 DB Snatch 45/35

4 Rounds

then….

Max double unders in 2 minutes

7 Rounds

7 Handstand Push-ups

7 Pull-ups

7 Box Jumps 20/24

7 Dips

125 PUs
125 Squats

MAX: Overhead Squat 1 RM

Clean and Jerk

1-1-1-1-1-1-1

Rest between 1-5 minutes between lifts. Increase rest time, as load increases. For optimal results, finding your 1 rep max should take 7 attempts or less. Increase weight until you cannot perform the lift.

50-60-70-80-90 That's all folks! 90 Max

Then...
8 Min AMRAP:

5 wall ball 20/14
5 med ball cleans
10 squats

10+ 1/3 RX