Warm UP
3 Rounds
20 Walking Lunges
15 Sit Ups

Training
A.) Back Squat (5,5) (75/85/105/115/135)
B.) Bent Over Barbell Row (Supinated)(8,6) 4×6 reps (maxed at 95lb)
C.) Lateral Lunge 3×8 (35lb)
D.) 6xAMRAP DUs/Row for Cals in 20sec; rest 40sec (47 cals total)

21-15-9

Clean and Jerk #135/95
HSPU

Deadlift
1-10-1-20-1-30-1
Score: 6760

score is total weight accumulated in each of the 7 lifts
10, 20 & 30 rep sets - "touch & go" with out letting go of the bar

21-15-9

Backsquat (#225)
Ring Dip

for Time:
-100 DU
-1 Mile Run
-100 Squat
-1 Mile Run
-100 DU

Front Squat
5-5(65%)-3-3(75%)-1-1(85%) Last rep go to max reps before failure

Rest 5 minutes then,
21-18-15-12-9-6-3
Front Squats 135/95
Hand Release Push Ups

=====================================
5-5 of Front Squat @ 145#, 3-3 of Front Squat @ 170#, 1-1 of Front Squat done at 190# - But the final "1" for max reps I did 6 reps, woot!

Did the full 21-18-15-12-9-6-3 at the RX weight, took me 16:39. Boy was that tough.

Ladder For Time
10,9,8,7,6,5,4,3,2,1
Burpees
Bench Press
Ring Dips

Deadlift 5-5-3-3-1-1 Did 205-205-275-275-315-315, then attempted getting a PR but failed. Was real happy with the work overall.

Then 12 min AMRAP

10 Hang cleans 95#

10 Toes 2 Bar

200m run

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

3 x 5 press = 55 lbs

then…

20 front squats @ 80% = 45 lbs
20 push press

3 rounds