Biking outside for 89 mins (32,1 km)

• 4 Sets of:
GHD Sit Ups 10 reps unbroken (tempo 3030 = 0:03 eccentrica, 0:03 concentrica)
Rest as need each sets

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.

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

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

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.

25 Plate Thrusters (bring it down from rack position+3)
25 Wipers
25 Double Unders (Unbroken)
1 Round Farmers Walk with 2 plates (drop the plate 5 Burpees)

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

Snatch Pull 4x4 reps

Bench Press
• 8 reps at 65% of 1RM
• 6 reps at 75% of 1RM
• 4 reps at 85% of 1RM
• 2 reps at 95% of 1RM