7' AMRAP of:
Burpees to a 6" target (15cm)

Back squat 15 RM

10 squat cleans (pull high and catch it all the way at the bottom!)
95#
10 deadlift (go heavy, keep good form)
135#
10 front squat (tight core, keep your elbows high)
95#
10 floor press (on the floor, on your back, perform movement similar to bench press)
95#
10 strict shoulder press (tight core, lock your elbows at the top)
65#

30 minute EMOM
3 axle bar deadlifts 250#
10 KBS 70#
30 seconds double unders

3 ROUNDS FOR TIME OF
400 Mt RUN
10 CLEAN AND JERKS

WOD:

Three rounds for time of:
Run 400 meters
30 Overhead squats (75/45)
21 Pull-ups

3 rounds:

1 legless rope climb
15 hang power cleans (135/95)
15 burpees

Snatches:

30 @ 55 lbs
20 @ 85 lbs
10 @ 105 lbs
5 @ 125 lbs

I couldn't get the 125s up. Lowered to 115. Struggled to get a few.

Then 3 attempts at max double-unders:
33, 45, 6

Then 3 rounds of
10 Bench press (95 lbs)

Bench press

Morning: 120 min

Skill: HS practice for 10 min

1.Jonin HSPU-ohjelma, week 2, #2
A. 6 min AMRAP:
Strict HSPU 2 abmat
Result: 12x3 = 36 reps

B. 3 rounds, rest 3 min between rounds:
B1. Strict press w/KB 8/s.
8 8 10 kg
B2. Strict C2B, AMAP - 1-2
8 7 6

2.Conditioning
Crossfit Jyväskylä WOD 1.7.2017 "Whitten"
A. 5 rounds for time:
22 KB swing 24 kg
22 box jumps
400 m run
22 burpees
22 wall ball 14 lbs

Result: 43.19
179/187

3.Cool down
Easy AB for 10 min

Evening: 65 min
For 65 min:
1 min walk/1 min run
8.7 km
Avg. HR 131
7.43/5.47 min/km