90 min concept bike pk

3x10
Rest 2min...

Maastaveto 3 x 3 x 95%

Boksihypyt 6 x 3

Row/Bike Ergo 20 min .

CONDITIONING
45min EMOM:
1) Row/Airbike/Bike/Ski/Run…
2) Alternate between A and B
3) Rest

A: 3 Power Clean + 3 Front Squat + 3 Jerk

B: 1 Rope Climb + 2 HSPU + 3 pull up

For time
30 power snatch 40kg
30 overhead squat
30 squat snatch
Ogni minuto inizia con 5 v up

Tempausta lantio, pp, kokonaisia 1-2kpl
35kg saakka

Rive +rive riipusta pp +työntö ykkösiä
44kg saakka

Etukyykky joustolla putkeen
10,8,6,4,2
35,37,39,41,44

+loppujumps!

I think I was supposed to do 5 rounds of max strict pullups first, but I was running out of time so I did 3 rounds of 20 strict pullups after extra rounds of heavier 7 rep thrusters and 30 DUs.
I did the 5 rounds in about 4:35. I wanted to go under 4 minutes but was actually tripping up quite a bit on the DUs.
I then did the same 7 thrusters and 30 DUs using 105 lbs and then 3 rounds using 110 lbs. That was heavy enough.
I was struggling to explode and do all 20 dead hang strict pullups on the 3rd round, and since I had done the rope climbs I wanted to focus on a bigger weakness of thrusters for me.
I think I should work on strict pullups more often though as my reps are not quite up to where they should be anymore.

3*
20* V Ups
15* Ring Row
10* KB press R/L
20* Plate hops

50* Burpee Box Jump Over
50* Double DB Hang Clean & Jerk
10* Rope Climb

3*
30* Push Ups
10* Strict Pull Ups

For Time:
69 Double-Unders
69 Air Squats
69 Push-Ups
69 Pull-Ups
69 Wall Ball Shots 9/6kg (20/14 lb)
69 Kettlebell Swings 24/16kg (1.5/1 pood)
69 Deadlifts 43/30kg (95/65 lb)
69 Double-Unders

Background: Competitive CrossFitter, Jacinto Bonilla @crossfit1939 created this workout to celebrate his own 69th birthday in 2008 (born July 3, 1939). Every year since he then, Bonilla — a grandfather (of 12) — has added one repetition to his signature birthday workout, also known as the “Jacinto Storm.” And it’s gone viral, with CrossFit-ers around the world partaking in "Jacinto Storm" to honor the septuagenarian New Yorker."

"Jacinto Storm is a remarkable feat for even dedicated CrossFit enthusiasts — let alone one with nearly eight decades on Earth under his belt. For this birthday workout, Jacinto gave final words of wisdom to nearly two dozen people (the majority of whom were approximately half of his age) who came to do the workout alongside him at CrossFit Hell’s Kitchen. “Don’t hurt yourself,” the bald-headed senior with a fuzzy white mustache and beard cautioned." -Today Show

We first found this workout posted by CrossFit South Brooklyn @crossfitsouthbrooklyn. Jacinto also trains at CrossFit Virtuosity @crossfitvirtuosity.

• Run easy 400m

• 3 rds:
  9 Air squat
  7 Ring row
  5 Push up

• 2 rds:
  20-30s. Kipping swing
  20-30s. Hollow rocks

• Mobility...