100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air squats

I worked out in the morning instead of at night and only on 5 hours of sleep...remind me not to do that again. I am not real happy with this time.

3x3 Dealift:
225 lbs, 275 lbs, 275 lbs.

10-Minute AMRAP of:
- 3 Handstand Push Ups*
- 5 Knees to Elbows
- 7 KB Swings (53 lbs)

20 weighted box step-ups
20 air squats

120 min

1.Jacked gymnastics + skill
A. Ring Muscle-ups
Complete:
- 2 x 5 small swings with a t-shirt
- 2 x 5 full ring swings (still with a t-shirt)
- 3 x (2 swings + 1 hips to rings)
- 3 x 2 inverted kip to bottom of dip
Own add:
- Ring MU 1 1 2 2 2 2 2 = 12 reps

2.ATP workout

Says pretty much everything in the title. Make sure your shoulders are warm for this one. I was also really surprised how hard the pushups were in even the first set.

3 kierrosta amrap: (1min työ / 30sek lepo)

• assault bike (cal.)
• front rack carry 2x24kg (metrit)
• soutu (cal.)
• merimieskävely 130kg (metrit)
• SkiErg (cal.)
• Ghd-istumaannousu

5 rounds of:

5 Power Clean 135#
10 Front Squat 135#
5 Jerk 135#
20 Pull-ups
Rest 90 seconds

90 min

1.Rehab
3 rounds left, 2 rounds right:
A1. Straight leg monster walk 20 + 20
A2. Vaakaliike 20 + 20
A3. Gmed. w/band 20 + 20
A4. Plank hold 2 x 75 s

2.Strength
A. Hip thrust, 12 reps
55 60 60 65 65 kg
B. Quads machine
12x55 10x50 10x65 kg
C. Hamstring machine
8x40 10x40 10x40 9x40 kg
D. Single leg extension, 10 reps
23 27 27 kg
E. Abduction, 12 reps
45 50 55 55 kg
F. Back extension, 12 reps
45 50 50 kg

AMRAP in 10 minutes of:
5 Shoulder to overhead (35kg)
10 Deadlift (35kg)
15 Box jumps

This one is pretty straight forward. Forearms and biceps are shot.

For time:
- 800 meter run
- 50 power snatch (75lbs)
- 30 Pullups