And walked 2 miles that day

Max Burpees in 1:00

6x3min on 1min off
15 wall ball
30 DU
AMRAP box jump over w. step down

5' rest
100cal airbike for time

Rest day, total workouts of the week 13 hours, x 7

Metcon: ma, ti, ke, pe, la
Aer: ke, to - 30 + 60 = 90 min
Squat: 1560 kg

Gymnastics:
C2B 65
Pull up -
T2B 60
HSPU 90

MU ke, pe 6
BMU ma, la 27
Bfly ma, la
HSW ti, pe, la

Sleep 4/7, avg. 22:40

3 rounds
1 minute each, minute rest in between each round
Push ups
Squats
Sit ups
Box jump 12"
Row

Gymnastics:
bar muscle ups + 30 pullups PR

Endurance:
2 x 1000m running ( 2 mns b/t sets)

WOD
Annie
For time:
50-40-30-20-10
double unders
situps

Morning: 20 min
Aerobic work
1 min walk/1 min run
3 km, 7.02/4.51 min/km
120/160

Evening: 120 min

1.JG scaled 12.6.2018
A. Complete:
- 45 s. floor planche lean with ext. rot.
- 20 reps LYTP
- 60 s. UB hollow hold
- 60 s. arch hold
- 20 palm push up
- 20 wrist ext. push up

B. 3 rounds:
- 10 x HS tuck press
- 10 x HS straddle press
- 10 x HS pike press
- 10 x kick to split leg HS

2.Own skill
A. Bfly pull up practice for 20 min
- 10 sets of 3-5 reps

3.CF JKL wod 12.6.2018

Start at 1 every 30s. When you will get hspu:s easier do 2 at every 30s. Etc.

WOD
10-9-8-7-6-5-4-3-2-1
HSPU,
Pistol
Ring row (con barra)
19:50

hit 255

DL to 365