By myself! :)

80,100,110,120,130
Backsquat x 3reps

Push Jerk x 3 reps
60, 70, 80, 90,90

P.clean 80,90,90,90,, 90

Bmu conditions
Unbroken

Lantion hallinta
Liikkuvuus
Kyykky mekaniikka.

AMRAP 20:00
5 Burpees
10 Air squats
15 ABMAT sit ups

17 rounds + 22 Reps completed

WoD
1. Tabata Sit-ups
2:30 Rest Run 400m & rest remaining time
2. Tabata KB Swings (16kg)
Run 400m + Rest
3. Tabata Burpees
Run 400m + Rest
4. Tabata Press-ups
Run 400m + Rest
5. Tabata Goblet Squat (16kg)
Run 400m

1. 9,10,7,6,5,5,4,6
2. 10,7,9,7,4,5,5,6
3. 3,4,2,2,3,2,2,2
4. 7,5,4,5,4,4,4,4
5. 8,5,5,3,4,3,5,6

Skill
Pull-up;
1 x 1
1 x 1
Practicing Technique

WoD
AMRAP 15;
9 Dead Lifts (70kg)
12 Hand Release Pushups
15 Box Jumps (24")

Superset with 10 vups

Lift
Back Squat;
5 x 40kg
5 x 60kg
5 x 80kg
5 x 90kg
5 x 100kg 
 
WoD
5 Rounds;
1 min Front Squats (40kg)
1 min Burpees
1 min Rest

50 min
A. Aerobic work for 30 min
1 min walk, 1 min run
4 km, 125/147
7.15/4.33 min/km
B. Shoulder recovery flow