Strength

Back Squat
Warm Up, then 45x5, 50x5, 55x5
8 reps @ 65% 65x8
6 reps @ 75% 75x6
4 reps @ 85% 85x4
4 reps @ 90% 105x4

Went lighter b/c of vb tourney on Saturday but worked on form! Felt solid.

Conditioning

4 rounds
400m run
25 slamballs 15lbs
12 HR push ups

Time 16:03 (made it under 17min time cap. went unbroken on slamballs)

Paused bench press 2x4, 3x3

150 min
Warm up + COS 20 min

1.HSW
- 26 m

2.BFLY + BCTB
- Bfly 3 x 10
- Box drills 3 x 10
- Kip swing + CTB 6 x 4+4
- CTB + bfly 6 x 1+1

3.Split jerk
A. Tall jerks
3 x 5 @ light weight

B. Split jerk from blocks
Heavy triple for the day

4.Segmented Clean deadlift
4 x 5 @ 95-105 % of 1 RM Clean
- 72.5 kg

10 Min AMRAP
20 Power swing
20 1 arm swing (10 per arm)
20 V-ups

Lots of skill work before, and the V-ups killed me

5 rounds of:

4 Wall climbers
8 (each arm) bent over row (45 lbs)
16 sit-ups
32 double-unders

Cf-Oulun salilla makiaa mobbailua tunnin ajan.

30 sandbag over the shoulder @150lbs

2:00 Foam Roll Quadriceps
2:00 Foam Roll Hamstrings
2:00 Parasympathetic Breathing

For time:

• 800-m row 
- 66 kettlebell jerks

• 132-ft. handstand walk

Women two 12-kg KBs
Men two 16-kg KBs

A. PS - build to a 5RM TnG in 12 min SCORE: 175
B. HPC below knee cap - 1.1.1.1 x 4; rest 2 min b/t sets, 10 sec b/t reps
SCORE: 205, 225, 225, 235
+
5 sets:
10 bench press
Row 400 m @ 90%
rest 2:30
SCORE: 185#/1:18, 185#/1:19, 185#/1:26

Notes:
- no pause on floor for TnG 5RM PS
- pause 1 sec below knee, drop weight after each rep for the 10 sec cluster
- choose weight for unbroken sets but increasing per set and little more challenging per set for BP
- record row repeats - same across is goal