21-15-9 reps

Thrusters
Pull ups

140 min

1.JG personalized programming 2.6.2018
A. Ring Muscle-ups
3 rounds:
- 5 ring swings
- 3 ring swings + 1 hips to rings
- 2 ring swings + 1 hips to rings + 1 muscle-up no dip (if you can) > failed all muscle ups

B. Accessory
3 rounds:
- 10 floor assisted strict ring muscle-ups
- 20 hollow rocks
- 20 alternating single leg donkey kicks

Hard routine

2.Weightlifting
A. E2MOM20:
Hang power clean + power clean
35 40 45 50 50
52.5 52.5 55 57.5 57.5

3.Conditioning
A. Warm up for KK qualification event 3

B. KKQ event 3: 20 min AMRAP:
16 cal row
16 alt. DB snatch @ 15 kg
10 kipping HSPU

Result: 5 rounds + 16 + 16 + 9 reps = 251 reps
Placing: 61.
HR 176/191

4.Accessory
A. 3 rounds:
10/side front rack walking lunges 2x16 kg KB
8 Jefferson curls @ 20 kg KB

21-15-9 reps

Thrusters
Pull ups

AFAP:
25 pull ups (purple band)
25 ring push ups
25 sit ups + ball throw (6kg)
25 pistol squats (supported)

30 jumping jacks
5 push ups
25 high knees
7 burpees
10 crunches
7 squats
5 push ups
10 crunches
5 push ups
7 squats
30 jumping jacks
1 minute wall sit
5 push ups
25 high knees

800m run
400m run backwards
800m run
400m run backwards

5 rounds of

20 H/R pushups
10 Weighted pullups (10k)
Carry 45k 80m
Time 23:29

Then

5km pack run (10kilos) - 24:46mins

then

50 Abmat sits and 50 back extension

Pre-WOD: 5X3 Front Squat

WOD: For Time: (20 Double Under for every break)
-25 HSPU
-50 KB Swings (53,35)
-75 Push UP
- 100 Air Squat
-125 Seconds of Plank

3x

27 Box jumps (24")
20 Burpees
11 Squat Cleans (45k)

Eilinen/
olkapää mobilty 30 minuuttia

Raakarive+työntö
10x(2+1)@65-80%

Takakyykky, samaan vauhtiin
5x4@60%