AMRAP 5' OF:
400MT RUN
15 HSPU
MAX HANG POWER CLEAN 60/40 40/25
REST 1' ×3 SET

Splitistä pressi 3x5

Raakatyöntö + työntö

(2+1)x2@65%
(2+1)x5@70%

vauhtipunnerrus

5x4@70%

liikepareina
askelkyykky kävely 3x10 per jalka
lisäpainolankku 3x30sec

2 rounds of:
400m Run moderate/hard
400m Run easy
400m Run moderate/hard
400m Run easy
400m Run moderate/hard
400m Run easy
4 min Rest

Then

5x200m Rowing sprint with max effort and full recovery btw sets.

3 Giant Sets:
15m DB OH Walking Lunge (left arm)
10 Single DB Stiff-Legged DL (left arm)
15m DB OH Walking Lunge (right arm)
10 Single DB Stiff-Legged DL (right arm)
21 GHD Sit-Ups

Rest 2:00 between sets.

Every minute
3 power clean + 3 stoh

CrossFit Totals
Max Back Squat - 245 lbs [-20 lbs from my previous PR]
Max Shoulder Press - 140 lbs (PR by 5 lbs!)
Max Deadlift - 325 lbs (Tied my current PR)
Combine the sum of all three lifts to get your Total - 710, off my PR by 15.

I didn't really feel I had the proper energy today, I couldn't perform properly for BackSquat and Deadlift, but then gain, its just one of those days I guess. The PR from Shoulder Press made me happy :D

5x5 (85%)

7 Round of:
Pistol Squats 12 reps
Toes to Bar 8 reps
Ring Muscle Ups 4/3 reps
16 Min Timecap

Total workouts of the week 2 hours, x 2
Sick/rest 29.4.-2.5.2019

Metcon: -
Aer: -
Squat: -
BB: pe

Gymnastics:
BMU: 5
Bfly: 35

Sleep 5/7
Avg. 8 h 00 min
Avg. tt. bed 22:30
EA. 39 kcal/FFM

150 min
WU 15 min
1.GS
A. HSW 10 min

B. MU 40 min
- RS
- TWB
- HTR
- 2 S + MU x 7
- Total of 7 MU

2.Strength
A. HSPU positional work:
5 x 10 Box pike HS Scap push ups – Rest as needed

B. 5 x Tough effort Pike HSPU – Rest as needed (3-5s eccentric)
20" box + knees on box: 5 8 6 5 4 reps

B. Bench press 10 RM
- Max 3 sets-

C. Bench press
5 x 8 @ 10 RM Weight
- Rest as needed-

3.Accessory
A. False grip ring row Chest to rings hold 3 x Tough effort (Rpe 8)
- 45 35 35 s.
B. Three point DB row 3x6+6 (Heavy)
- 35 35 35 lbs.