4 RFT
20 KB swings 20kg
20 S2OH 20 kg. KB
400 m run with 15 kg. Bag

Kasitonnisen kierros noin 6km

Three rounds of:
Wall-ball, 10 kg/ 6 kg (Reps)
Sumo deadlift high-pull, 36 kg / 26 kg (Reps)
Box Jump, 20″ box (Reps)
Push-press, 36 kg / 26 kg (Reps)
Row (Calories)

WOD:

Complete 1 round for time:
100 floor presses @ 75#
100 ab mat sit ups
50 barbell high pulls @ 75#
50 barbell curls @ 55# (yes I said curls)

Total time: 8:00

Leppäillään

WOD 2
For time, 11 min cap:
750 m bike
15 bar facing burpees
15 cleans - 35 kg
500 m bike
12 bar facing burpees
12 cleans - 45 kg
250 m bike
9 bar facing burpees
9 cleans - 55 kg
Result: 10.08
Placing: 33.

WOD 3
3 RFT, 7 min cap:
7 CTB
14 forward lunges - 15 kg plate
7 squat snatch - 25 kg
50 DU
Result: 2 rounds + 7 + 14 + 7 + 27 DU = 211 reps
Placing: 28.

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
20 jax
20 mclimbers
20 h2r

Metcon/*Rx(10)
otm 10
100m run/125m row/12 cal airdyne
4 burpees/4 strict pull ups/10 rope slam

3x8
rev fly
curls

Finisher
50 double crunch
30 cuff iso
2 min hip opener

Morning: 45 min aerobic work

30 min row, NB only, 2.27.1/500 m, 132/144
15 min crosstrainer, NB only
Total HR 131/144

Afternoon: 120 min

1.Skill
A. HSW practice for 15 min

2.Jacked gymnastics 27.2.2018
A. Ring Muscle-up Prep
2 rounds:
- 30s of crab extensions with 180 external rotation
- 15s rest
- 30s of crab extensions with 90 external rotation
- 15s rest
- 30s of crab extensions with neutral hand placement
- 60s rest

B. Ring Muscle-up Technique
Complete:
- 3 x 10 ring kip swings with towel
- 3 x 5 full ring swings with towel
- 3 x (1 ring swing + 1 hips to rings)
+ own add:
- Ring MU from boxes 7 x 1 reps
- Ring MU from ground x 1 reps
(+ fails, different rings than normally)

3.Weightlifting from ATP 3.3.2018
A. Push press into split jerk 3 x 5
25 25 25 kg
B. 8 sets: 1 push jerk + 2 split jerk
25 30 35 40 40 40 45 45

4.Mobility
2 rounds:
- 60s kneeling thoracic twist on each side
- 90s supine shoulder extension

1. Max cal aab
2. Max cal ski
3. Max rep Thrusters 40kg
4. Max rep box jump

Shoulder Press Lift-9

“Tabata Something Else”
8 sets of each, 20 seconds on 10 seconds rest:
Pull Ups

Sit Ups

Push Ups

Air Squats

Count Total reps from all exercises.