Press
2-2-2-2-2-2-2

21-15-9
Lateral Plate Jumps
Burpee
AbMat Situps

Press
95,115,125,135,140,145,155 fail

Morning: 90 min

1.Skill:
A. HSW practice for 15 min
B. Ring muscle up practice for 50 min
Progressions

Evening: 75 min

2.Conditioning
Own team metcon with Viivi & Miia, 1 works 2 rest
A. 20 min AMRAP
100 cal ski
50 push ups
100 KB swings @ 24 kg
50 push ups
Result: 1 round + 3 KB swing

B. 21 minute EMOM, rotating minutes
(1) – 10 to 15 Deadlift @ 35-50% 1 RM / 7*10*45 kg
(2) – 5 to 18 Pull up / C2B 7*7 reps
(3) – 30 to 60 Double unders / 30 reps

3.Cool down
A. Assault bike for 10 minutes at very easy pace (HR < 130bpm)
B. Movement flow

45 min AMRAP:
40 Cal Air Assault
40 Alt DB Snatch 20kg
30 Cal Ski
30 Alt DB Snatch 22.5kg
20 Cal Row
20 Alt DB Snatch 25kg
15 Cal Air Assault

Cash in 1000 m run

3 rounds:
20 push-ups
40 abmat sit ups
10 hspu
5 headstand w-ups
60 single unders

Cash out 1000 m run

100 min
Warm up for 15 min
1.Gymnastics
A. Kipping pull up + butterfly pull up practice
- 4 sets

B. Every 90 s. for 5 total sets:
- 4 kip pull up + 3 bfly x 2
- 3 kip pull up + 2 bfly x 3

2.Conditioning
6 x 3 min on : 2 min off
A. 15 cal bike
5 BMU
Max reps burpee box jump over
Reps: 13 12 12 = 37

B. 15 cal bike
12 TTB
Max reps hang power clean @ 40 kg
Reps: 15 17 19 = 51
Total of 88 reps
HR 158/179

3.Strength
A. 3 sets, rest 1 min between supersets
10 x Barbell bent over row - 30 kg
8 x ring push up

B. EMOM7 - abs

For 50 min:
1 min walk / 2 min run
136/161
7 km

BBG

7X1 Snatch + 3 Snatch Grip Push Press -
2x175 3x185 2x195

Strength

HBBS 6X6 @ 290# + 5 from last week

KB swing 40-30-20-10 reps

Happy Birthday Chris!!!

Fran

21-15-9

Thrusters 115/75#

Pull ups

Then, Grace

30 Clean and Jerks for time 115/75#

That one ruined me on my first day back...good lord. I was panting like a dog. Ouch.