Total 90min
WU: 500m row, 3 rounds: 10 wall ball 3/6kg, 20 v-ups, mobility
Tunnin aiheena tempaus, rinnalleveto+etukyykky+työntö
Squat clean + 2-3 front squat + split jerk, painot 25-30kg
Squat clean + 2-3 front squat, painot 27,5-40kg
Työnnön tekniikkatreeniä
5min DU practice

Total 120min:
WU: 10min DU practice, mobility
Strength & skills:
Practice for Box Battle
Thrusters 3-5 reps, weight 15-30kg
T2B 5-10 reps
KB swing 10-15 reps, 12/16kg
10min DU practice
10min HSPU practice
Liikkuvuus-wod 60min

Perform TWO reps every minute. Add 2,5kg every round.
Begin with Strict Presses, then move to Push Press when you can co longer lift the two reps.
After you can't complete the reps with Push Press, move to Push Jerks.
After you can't complete the reps with Push Jerk, move to Split Jerks.
Every weight has to be lifted, so don't add weight after a failed set.

Post starting weight and highest weights for each movement.

Total 90min
WU: 500m row, 10 min DU practice, 40 KB snatch 10kg, 20 KB swing 16kg
Mobility
Pull-ups, day 3: 3, 4, 2, 2, min 4 + 3, 2
Kipping pull-ups practice 3x5
TGU Right arm 2 x 10kg 4 x 16kg Left arm 8 x 10kg
Front squat + back squat 3x20x15kg
1000m row

Pari WOD
3x
Burbee pull-up 10 in turns
1 min rest
3x
20 KB swing while other in
Hoover

A) Voima
10 kierrosta, 2min erät:
6 front squat
6 db shoulder press

Kyykky: 50, 50, 50, 52,5 52,5, 52,5, 55, 55, 57,5, 60kg
SP: käsipainot oli molemmat 12,5-13kg,

Älyttömän raskasta, ei vaan yhtään lähtenyt kulkemaan.

Amrap 12:
10 hang power clean 40kg
12 burpee over the bar
15 kb swing 20kg

Eipä kulkenut sitten tässäkään. Tulos 3+10+12+3. Kuula oli homman helpoin osuus, täytyy alkaa valitsemaan mieluummin 24kg et joskus tottuis siihenkin.

3 Rounds
Run 400m
12 DL@ 100kg
21 Thrusters @ 40kg

Complete as many rounds as possible in 20 minutes of:
400 m Run
5 Wall climbs
50 Double-unders

Total 90min
Push press, Wendler week 5
WOD, 60min
WU 5 rounds: 150m run, 4 DL, 4 hang squat clean, 4 push press 15kg
Mobility
Skills: push-up
Strength: clean pull

WOD, "Cindy"
20min AMRAP
5 pull-up
10 push-up
15 air squat
Result: 8 rounds + 15 air squat, 3 pull-up

100 abs
100 backs
1000m row

A: E90S for 18min(6sets)
1: 5TTB
2: Amrap Hspu
B: 16min emom
Odd: 10cal Row
Even: 3x TnG C&j