AMRAP 10
5 HSPU
15 Box Jump 24”

60 min

Step #1 – Breath work and warm up flow
1. Diaphragm awareness / release drill (5 to 10 reps)
2. Flow sequence

Step #2 – Main recovery work
For 20 to 30 minutes at relaxed pace (HR @ 120 – 140)
2 Turkish get up
4 Windmill
6 Overhead reverse lunge
8 Clean and Press
10 Front squat
12 Russian KB swings
50 m Rack Walk
200 m jog
Note. All reps are per arm on each movement
> 8 kg KB
125/147

Step #3 – Shoulder recovery flow

70 min
A. 60 min swimming - freestyle
B. 10 min flip turn practice

Total workouts of the week 14 hours, x 9
Sick/rest from Saturday until Wednesday 12.-16.8.2017

Metcon: ma, ti, to, pe
Aer: ke
Squat: 3225 kg

Gymnastics:
C2B -
Pull up 120
T2B 35
HSPU -

MU 16 ti, to
BMU 10 pe
HSW ma, ti, to, pe

Sleep 3/7, avg. 23.50

Köysikiipeily

3 x 3 ilman että jalat käy välillä maassa

-skaalaa 3 x 2

3 x 2 x tempausveto + 2 x tempaus riipusta, 75 %

For time:
500/400 Meter Row, 50 Wallballs 20/14
500/400 Meter Row, 35 Deadlifts 60/42,5kg
500/400 Meter Row, 20 Burpee Box Jump Overs 24″/20″
500/400 Meter Row, 35 Deadlifts 60/42,5kg
500/400 Meter Row, 50 Wallballs 20/14

10 Minutes of Deadlifts
85% of max
3 Reps Per Min, Every Minute

10 Rounds (30 Reps)

8@#315
2@#295

then...

Glute Ham Raises
3 Sets, 5 Reps

Kyykky 5x5-8
Hyvää huomenta 5x5-15
Vatsat 200 toistoa

otm 15: 1 hang squat snatch