21-15-9
Deadlift (315#)
Box Jump (33in)

Total 70min
WU: 10min row, 15 burpee, 3x10 air squat, 3 rope climb
Mobility
OHS, Wendler week 2
Ring dips, negative 4x6
Push-ups 10+10+10+8+8
Row 500m

5 ROUNDS for time 14:37

• 10 HSPU (Handstand Push Ups)
• 400m RUN

7 Rounds

1 Thruster

30 Double Unders

Perform as if you were trying to find your thruster 1rm, but happen to do 30 DU between reps. Add weight to the thruster until you cannot complete that weight. If you fail at that weight again, decrease the load and continue through 7 rounds.

Failed at 100# 3 times! Arrg, got the bar past my head twice but couldn't lock those elbows out, Next time!

LADDER - A.M.R.A.P. 12'
► A/R Sprint - 03
► Push Up - 1/2/3/.....
► Kettlebell Swing - 1/2/3/.....

A: OLY
Snatch 5x2 @ moderate to heavy weight
B: Strength
Back squat 3x5 +1-5kg last week
C: Conditioning
5rft
5 Thrusters 50/35
10 Pull ups
15 RKB Swing 32/24
250m row
C: Core
3rfq:
Evil Wheel x10-15
Tall kneeling pallof press x10-15/each side
Side Plank 30-45sec

21-15-9
TTB
Plate Burpees
Double unders (x2)

Total 75min
WU: 10min cycling, 15min mobility
Fysioterapiaharjoitteet:
Gluteus medius 3x40
Gluteus maximus 2x40
Lantionhallinta korokkeella 20
Abs 100
Eksentriset pohjevenytykset 2x30
5min row

Total 70min
Painonnoston tekniikkatunti 60min+verryttelyt 10min
Aiheena tempaus

Squat Clean 3.3.3
185x3

then:

15 min AMRAP

3 HPC 155

6 Over the Box 20"

9 T2B

11 rounds + 2 T2B