7-7-7-7-7

Five rounds of 7 reps of:
Power Clean
Front Squat
Push-Press
Back Squat
Push-Press

You cannot set the bar down until you have finished a complete round

65-85-95-115-135 (used lifting straps)

AMRAP in 20 min of:

400m run/ 600m row
10 L Pull-ups
15 Good mornings 45lbs/35lbs
20 Sit-ups with 25lbs/15lbs plate

3rds for time:
Hand Release Pushups (20)
kb swings (10 at 60 lbs)

5 rounds for time:

20 Pull-ups
1 min spinning
40 Sit-ups
20 alternating lunches

Ladder Pull-Ups
HSPUs
Ring Dips

to fatigue

5 rounds of:
25 Double unders
15 Push Press 75#
100m sprint
10 Chest to Bar Pull ups
100m Sprint

Was doing a slowish Rx with my magical working DU jump rope through round 4, then it died. The magic died with it, so I had to finish out doing singles. =[

Everythi

15-12-9

squat clean & ring dips

3 x 7 seinäkyykky

Mobility

120 min

1.Jacked gymnastics
A. 3 rounds:
- 1 round of Gymnastics Swimming
- 10 supinated lateral DB raises
- 10 DB internal - external rotations (full ROM)

B. Own skillwork:
- Ring MU progressions
- Ring MU 5 x 1 reps

C. Gymnastics Strength & Conditioning with Integrated Mobility 18.1 - Scaled (AMRAP - Rounds and Reps)
20 minute running clock:
A1: 2-5 unbroken box assisted strict ring muscle-ups > 2 singles, not UB
A2: 20s of crab extensions with 90' external rotation
A3: 5 strict HSPU > abmat + 5 kg plate
A4: 20s of bench shoulder flexion pulses
A5: 20s chin over bar hold
A6: 5 strict TTB
A7: 5 Jefferson curls (20kg/ 15kg barbell)
Result: 3 rounds + 2 MU

2.ATP workout