Morning: 25 min
Aerobic work
1 min walk/1 min run
HR 133
7.02/4.56 min/km

Afternoon: 120 min

1.JG PP 11.8.2018
A. Warmup
2 rounds:
- 10m bear crawl
- 45s supine shoulder extension
- 10m bear crawl
- 20 shoulder flexion pulses with bar
- 10m bear crawl
- 15 x 180 crab extensions
- 10m bear crawl

B. Straight Arm Push / Pull
2 rounds:
- 5 x tuck skin the cats
- 10 x zombie drag to tuck hold
- 10 x pull to closed tuck front lever
- 60s externally rotated planche lean
- 3 x (3 x 3s closed tuck front lever + 3s closed tuck back lever). 3 x 3s of each is 1 set and should be unbroken. Rest as needed and repeat two more times through.
- 20 controlled wall facing handstand shoulder shrugs

2.Conditioning: Karjalan Kovin qualification events 2 & 3
A. Warm up for 35 min

B. Event 2, with a 10 min running clock, 3 rounds for time:
20 bar over burpee
60 DU
Time: 5.49
Placing: 31.

C. Event 3, in remaining time, deadlift 1 RM
Result: 120 kg
Placing: 57.

Total placing in qualification would have been:
45 + 31 + 57 + 61 + 64 = 258 points = 55/71

3.Accessory
A. Reverse hyper 2x15x30 kg

10mins EMOM complete 5 reps of push-press at 80% max

Warmup
2x
Turkish Getups
Deadlift with KBs

Skill
15mins to work a skill of choice
Kipping HSPUs, Double unders, Handstand walks

WOD
15 AMRAP
3 Ring Pullups
5 Clapping Pushups
100ft Lunge walk.
Score 10 rounds + 10

10,9,8,7....1

BW bench press

10 pull-ups after every set of bench press

1 rep max

AMReps in 10 mins:
60 Row (calories)s
40 Shoulder-to-Overheads, 35 kg
30 Atlas Stone Deadlifts, 35 kg
20 Burpee Box Jumps, 20 in
10 Push-ups
10 Pull-ups
1 L Sit Hold (Parallette/Rings), 15 secs

12 Min AMRAP of:
10 Russian Swings 32/24kg
10 Goblet Lunges
10 GHD Sit-ups

2x (4x200m) Sprint
*Do 4x200m sprint, resting 60s between efforts. After the fourth, rest three minutes. Then, do 4x200m sprint, resting 60s between efforts

Tempaus, raskas ykkönen

Rive + työntö, raskas ykkönen

Takakyykky
8x2@60%

Lisäpainolankku 4x30sec

Viikon päästä otetaan sit todelliset ykköset ja Peeärrät paukkuu

For time
1 round =>800m run 80 double under 21 hang power clean
2 rounds => 400 m run 40 DU 15 HPC
3 rounds => 200m run 20 DU 9 HPC