Total 120min
A. WU & Skill work
500m row, 3 rounds
5 high box jumps box + 25+15kg
5 medball throws for distance
5 vast v-ups

B. Olympics
1 RM clean & jerk 45kg puhtaasti, 50kg punnertaen

C. Strength
Weighted pull-up 3x3 + 1 ME
Ring dip 3,3,1

E. Metcon "Päiväni murmelina", Karjalan kovin finaalilaji 2013
30 boksihyppy 20"
30 wall ball 6kg
30 T2B
20 KB snatch vuorokäsin 24kg, skaalattu 12kg
20 OHS 40kg, vaihdettu 20 thruster 30kg
10 deadlift 100kg, skaalattu 70kg
400m juoksu

Result: 16.15, avg/max HR 176/189

F. Post WO
500m row, weighted sit ups with leg support 3x8x15kg

For time:

20 pull ups
30 box jumps
25 push press (50kg)
25 deadlifts (50kg)
30 box jumps
20 pull ups

Skill
EMOM for 3 minutes: 10 Strict Ring Dips

WOD
Complete as many rounds and reps as possible in 5 minutes of:
Squat Clean Thrusters (65kg)

Endurance
4x600m Run (2mins rest)
2:31 - 2:34 - 2:36 - 2:41
I could have gone a bit faster but I felt like I wanted to puke.

Siis maksimipainolla 1-5 toistoa.

Punasella kuminauhalla "raskautettuja" punnerrussarjoja kaksi kappaletta kolmen minuutin palautuksella.

Neljä kertaa supersetti:

Ring dip + high hang muscle snatch @ 30 kg.

KB shrugs 4x12 @ 32 kg.

For time:

21-15-9

HSPU
Pull up
Run 200 m

@ 65 kg.

Boksi, 2 isoa ja 2 pientä levyä. Lopussa 1 pieni levy.