Olkapäiden liikkuvuus:

• Olkapäiden pyörittelyt kepillä (taakse-eteen) x 20
• Olkapäiden pyörittelyt kepillä (kasikko) x 10+10
• Front rack: Kyynärpäiden nosto + pito niskan takaa (tangolla) 30s. x 4
• Front rack: Kyynärpään / käden vienti niskan taakse (kumpparilla) 2.5min x 2 -Overhead: Olkanivelen kierto (kumpparilla) 2.5min x 2
• Hartian käsittely pallolla / rullalla 3min x 2

10 Minutes AMRAP:
-12 KB swings
-8 ring rows
-4 HSPU

---

5 rounds + 2 HSPU

Post WOD:
1 Minute Plank
1 Minute Situps
1 Minute Plank
1 Minute Situps

Crossfit Endurance WOD:
1.5 Mile Run
10:15

Crossfit WOD:
400M Run
25 - Toes to Bar
25 - Burpees
20 - Toes to Bar
20 - Burpees
15 - Toes to Bar
15 - Burpees
10 - Toes to Bar
10 - Burpees
5 - Toes to Bar
5 - Burpees
400M Run

Post WOD:
Raquetball

4 Rounds

10 Clean & Jerk 85#

15 Pull-ups

50 DU’s

suck. need to learn how to balance technique and speed in power lifts... i am so anal about technique. oh well, i finished!

5 rounds for time:
20 push press @ 95 #'s
20 pushups

15-14-13-12....2-1 reps of:

Med ball slams (reps 15-11 with 4kg, 10-1 with 6kg)
Dumbbell press (reps 15-8 with 6kg, 7-3 with 8kg and 2-1 with 10kg)
Squat (15-14 with 30kg, 13-1 with 40kg)
Mountain climbers
Kettlebell swings (12kg)
Seated row (15-11 with 19kg, 10-1 with 26kg)
Barbell deadlift (20kg)

Very nice circuit, not too challenging, but was tired and satisfied afterwards!

Hang Power Clean
3-3-3-3-3 at 80%1RM

9 minute AMRAP
6 x Power Clean (155/105)
9 x burpees

5 Rounds for time:

15 HSPU feet on wall
15 Box Jump (20")
15 TTB

15:59

OLY Lifts -- Clean Pulls/Squat Clean

Clean Pulls 120% of 1RM(180) -- 5x215/ 5x215/ 5x215/ 5x215/ 5x215
Squat Clean 80% of 1RM(180) -- 5x145/ 5x145/ 5x145/ 5x145/ 5x145

Skill Work -- L Sits (15 min) -- NEEDS WORK

MetCon -- 12:42
10-1
HSPU
DB Swings 40# Reps were 20-11 since I don't have a 2 Pood KB, I just doubled the reps here
Box Jumps

wrists hurt after 4 rounds. Used alternative for last round