7 deadlifts
33 Burpees
21 double unders
14 each leg lunges

3 rounds

50 Squats
10 Hanging Power Cleans
7 Muscle Ups (Scaled - 1 Muscle up = 3 Ring Dips + 3 Ring Rows)

Morning: 90 min
1.Skill
A. HSW practice for 10 min

2.JG PP 15.6.2018
A. Ring Muscle-ups
3 rounds:
- 5 ring swings
- 3 ring swings + 1 hips to rings
- 2 ring swings + 2 hips to rings
- 3 x 5 floor assisted ring muscle-ups with a fast transition
- 3 x 1 muscle-up no dip > total of 11 muscle ups

Afternoon: 40 + 40 min cycling
Avg. HR 114 & 111

For time:

Run 400m
60m HS Walk
Run 400m
10 Rope Climbs 15′
Run 400m
50 KB Snatches 32/24kg (25l/25r – anyhow)

8 sets of:
1 Strict press + 3 push presses + 1 jerk (5sec pause on catch)
@ 70-80% of strict press 1RM

Emom 32 min.

8 rounds:

Hans stand/wall climing
Strict toes to Bar
Box jumps
Rest

Warm up

Rowing 1-2 minutes while other partner does:

10 sit ups
5 pull ups
Running 150m

A,

Squat Snatch + Snatch balance
- build up to max in 15 mins

B,
Snatch Push Press
3x 12 reps
- 2 mins rest between sets

C,
Snatch Deadlift
3x3 reps @100%
3x2 reps @ 110%

1. Sunshine suicides

2. Banded Partner run
   Overhead slams
   Slamball chest passes
   Mountain climbers
   Kettlebell swings
   Hurdle hops

3 rounds
10/8 cal bike or row
10 passthroughs

Then barbell warm up
5 deadlifts
5 hang cleans
5 front squats
5 strict press
5 push press
5 back squat
5 good mornings

Squat Clean and jerk
EMOM x 10
1 squat clean
1 squat clean and Jerk
(Increasing weight for quality)

10 Minutes of (Every Minute, On the Minute):
3 Hang Squat Cleans (65/115lb)
Double Unders (AMRAP)

Record double under reps.

225 Double Unders

HSCs felt easy, the double unders were awful. The first round I did 50 DUs and it was downhill from there. My wind was horrible! Could it be the pint of Starbucks Coffee ice cream and bottle of wine I drank this weekend!? Hmmm...

I also worked on my Hang Squats Cleans and Hand Stand Push Ups.
HSC: 105lb 1RM

BW: 130.5