5-5-5-5-5 deadlift @100/60
then
10 rounds
1 step over the box @24/20 with @2x24/16
10m walking lunges @2x24/16

75 min
Run 2 min/walk 1 min
11.7 km
HR 121/147
6.31/4.53 min/km

6 rounds @40kg, max effort, short rest
back squat
thruster
pull up
hang clean
shoulder press

Total 120 min
A.
3 sets of: 10 HSPU, 10 T2B, 10 box jump, 10 lunges
Skillwork:
HSPU practice for 12 reps / 10 kg plates
Pull up practice for 60 reps

B.
Jyrkin tunti
1. Tempaus kapealla otteella
15 4x20 3x20 2x25 2x27.5
2. Clean & Jerk

C.
Weighted ring dip
5x3x5kg

D.
3 sets of:
Weighted GHD hip extension x 8 reps @2013 10 kg
Weighted sit ups plate overhead x 15 reps 10 kg

Round The Month
May
5 Rounds of 50 dips, 50 squats and 1000 yard run.
After 5 rounds 50 GHD sit ups.

Front Squat
2 -2 -2 -2 -2 -2 @70%

1-2-3-4-5-4-3-2-1

Push ups
Burpee
Sit ups
Air squats

10 mins warm up

30 thrusters @ 20 Kgr (for time)

Iso MOD (Isolation movement of the day) : Biceps Curls
3 sets of 10 reps @ 10 Kgr

Deadlift 3-3-3-3-3 reps

Longrun