1 Hang squat clean 85kg
2 Front squat 85kg
3 bar muscleup
4 strict hspu
5 deadlift 85kg
6 Reverse lunge 85kg
7 bar over burpee
8 kb swing 32kg
9 pullup
10 toes to bar
11 thruster 85kg
12 handstand walk 12 meter

Eka kierros 1, toinen kierros 2+1.... viimeinen kierros 12+11+10+9+8+7+6+5+4+3+2+1

Pre-WOD
1RM Power Clean (240)

For Time
50 Hang Power Cleans (95/65#)
40 Box Jumps (24/20")
30 Burpees
20 Sumo Dead Lift High Pulls (95/65#)
10 Wall Climbs

In 15 min
5 rounds
500m row
Amrap unbroken wall balls
15min time cap
6min rest
In 15 min
5 rounds
6x 10m shuttle run
Amrap unbroken push ups

Score is worst set unbroken Wall balls + worst set unbroken push ups

Run 3. 38 miles - UTD loop

Man, this sucked. It was my first time running in a pretty long time and I did 3.38 miles in 38:21. Gross. I ran for at least the first 10 minutes (first mile + a little more) the I alternated between running and walking. Gotta get back into running!

for time
30-25-20-15-10
kb swing 24kg
hpc 35kg
V-Ups

20 min amrap

• 30 cals (aprox 1 min @80%)
• 3/6/9/12/18…. Thrusters 2x17.5kg DB

Score is total reps, 1 Cal=1rep

THRUSTER

Every 2min x5

3 rep thruster

• tanko maasta
• lisäile painoo
• teräviä, hyviä toistoja

5min AMRAP
• 3 Bar muscle-ups
• 5+5 DB thrusters 22,5kg

3 Rounds for quality:
10 DB upright row R
10 DB upright row L
10 DB strict press R
10 DB strict press L
Rest 2min btw rounds

Then

3 Rounds for quality:
30sec suitcase hold R
30sec suitcase hold L
30sec OH hold R
30sec OH hold L
Rest 30sec btw rounds

140 min

1.Skill
A. HSW practice for 15 min

B. RMU practice for 40 min
- Progressions
- Muscle up 13 x 1 reps

2.JG scaled 21.5.2018
A. 2-3 rounds:
- 10 zombie tuck drag
-10 pull to closed tuck front lever
- 60 s. ext. rot. planche lean
- 10 strict TTB
- 15 L-sit raises over ball

B. 2 rounds:
- 90 sec. supine shoulder ext.
- 15 x crab ext. 90"
- 15 x crab ext. 180"
- 15 x crab ext. neutral

3.CF JKL wod ma 21.5.2018

4.Gymnastics
A. EMOM8: 6 kipping HSPU - abmat