21-15-9
Deadlift, 225
HSPU

3 rounds for time:
Row 1000m
50 Box Jumps 20/24″
Run 800m

Skill/Strength on 1/18/2012

Previous Max Height Box Jump: 38"
New Max Height Box Jump: 41"

Raakatempaus + Niskasta VAPU (te-ote) + Valakyykky

5 x (3+3+3)@70% (raaka te)

Raakarive + raaka työntö 2 x (1+1)x5@70%

Ylikorkea Tempaus veto + Raakatempaus

7 x 1+1@50-70%

Russian twist 4 x20
Reverse Hyper 4 x 20

Final Score 186... Definitely room for improvement.
Substituted rowing for sprinting on the treadmill and counting the calories.

10-8-6-4-2
muscle ups
Box jumps

A) 3 rounds NFT
3 hips to rings
20 DU

B) Split jerk
3 x 50%
3 x 60%
2 x 70%
2 x 75%
1 x 80%
1 x 85%

40kg-48-56-60-64-68

C) Strict press
5 x 80-85%
4 x 85-90%
3 x 90-95%
2 x 95-98%
1 x 100-105%

35kg-37-39-40-41 PR

D) 6 min amrap
10 C2B
10 HSPU (first round 9 consecutive = PR)
10 ring dips

1 + 10 C2B + 7 HSPU

A) Hang power clean
35kg x 5
40 x 3
45 x 3
50 x 2
55
60
65
70 PR

B) 3 RFT
25 cal airdyne
10 power snatch 88#
15 box step ups
20 pull ups

20:48

A) 3 min max double unders

173 (-13 from 7/2012)

B) Hang power snatch
35 x 3
35 x 3
40 x 2
40 x 2 (high hang)
42
45
47
50 (PR)

C) Strict HSPU
1-0-1-1-1 (PR!!! first strict HSPU)

30 rounds for time of:
Row 30 seconds
Rest 30 seconds
Modified for no row machine:

"Pack" 20 rounds:
Sumo dead lift high pulls 30 seconds
Rest 30 seconds