90 min
Warm up for 15 min

A. Hatch squat program, week 10 day 1
Back squat 5x50 5x55 5x57.5 5x62.5
Front squat 5x45 5x47.5 5x52.5 5x52.5

B. Jalkaprässi
12x60kg 12x65kg 12x65kg 15x65kg + kelkan paino

C. Askelkyykky käsipainoin 3x20x2x18kg

D.
Takareisikoukistus 10x15 12x15 12x15 15x15
Pakaraliike loitonnuskoneessa 12x25 12x25 12x25 20x25

60 Double-Unders
10 Pull-Ups
10 Burpee Box Jumps
10 KB Swings (1.5 pood)

AMRAP 20

Got stuck with a Buddy Lee jump rope which I HATE, burns out the forearms and slowed me down HUGE. Borrowed a speed rope from someone that was starting the pull-ups on one round and slammed out two sets of 30, I would have done MUCH better had I had a speed rope for every round. What have I learned? Order my own speed rope and throw it in the trunk of my car.

For Jenny’s belated birthday

For Time

27k Run

OR,

2 Rounds

27 reps of:

Double unders

wallball

kettlebell swing 1.5/1 pood

burpees

kettlebell push press 27 each hand first rd then 13/14 ea hand 2nd rd

walking lunge

100m sprint

jumping pull up

knees to elbows

100m sprint

ABMAT

3 Rounds
6 Min. Work/ 1 Min. Rest / Rotate exercises every 2 minutes

Row
Double Unders
Burpees
Single Unders

Count reps each round, record sum total.

Sn
50/4x2 65/3 75/2 80/2 85/2 90/2 95/1 Test/1x2
24-31-36-38-41-43-46-48-(49-50 test)

Sn Pull
Test-10%/5 Test/3x4
50-50

Plank 2@30s
25-40

Shoulder Press: 5-5-3-3-1-1 75#, 95#, 115#
rest 5 min then:

5 rounds

10 Deadlift

10 Hang power clean

10 push press

95#

Really wanted to do this one in under 10 mins. Knew my deadlift and hang power clean was fine, and that the weakest part was the push press.

5 x GHD

For Time:
21 OHS 95#
100m Run
42 Pull-ups
100m Run
15 OHS 95#
100m Run
30 Pull-ups
100m Run
9 OHS 95#
100m Run
18 Pull-ups
100m Run

Pull-ups were my time consumer. Did all OHS unbroken(unusual for me).
Not real happy with time but..........

12 min EMOM

Odd:
10 wallball + 10 pistolsquats

Even:
10 burpeeta

A: 8min emom
3x clapping push ups
B: CGBP 5rm@ RPE7 + 2 delad sets @90%
C: Superset x3
C1: Shoulder press x8
C2: DB row x8-12/arm
D: Ocklusionsböj @35% 1rm 30-20-20-20, ok att gå till failure, vila 30-45sek mellan set
E: Ocklusionscurls @35% 1rm 30-20-20-20, ok att gå till failure, vila 30-45sek mellan set