Total 90min
A. 250m row, 2 rounds: 10 wallball, 10 lunges, 20 v-ups, 20 backs
mobility

B. Olympics / Jyrkin tunti
1. Tempaus pompautuksella ylhäältä
2. Työntö: vauhtipunnerrus + työntö -yhdistelmä
3. Punnerrus päänpäälle puolisaksista tangolla
3x12x15kg

C. Mobility WOD 60min

Power Snatch Strength
5-5-5 = 37kg

5 x 1min DU with 45 sec rest in between
Accumulative total: 31

12 down
burpee
situp
=8:38

Skill: Work on 1 Leg Box Jump; I did this and almost broke my neck!!! Knee has started poping again....never thought I would say this but I prefer TWO leg box jumps.

4 Rounds:

30 Wallball 20/14lb - mod: did 30 abmax instead

30 KBS 1.5/1pood - used green kb

200m Run - ran with popping knee. Guess its time to go see brian.

perform rounds of the following:
10 (5 each leg) single leg weighted deficit lunges with rear leg elevated
DB Bench press 6-8 reps
5 strict pullup + 5 Toes to Bar (strict)

Box Jump (Max) 2 RM

10/15/20 Deadlifts
3 x 15 Box Jumps

10min AMRAP:

• row 200m
• 6 burpees

2 min max. HRSPU

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups
-187 reps
- mu were ugly. finished cleans at 10:34. mu were left arm, then right. row done at about 2:30. ttb 5's until 25, then 3's till 41, then singles to 50. wb's 25-15. cleans fast singles.

3 Rounds:

11 HSPU with blue band to high bar

11 Pull-up green band

11 Clapping Push-up

then

33 T2B

33 DU’s

Rough day. Can't do DU, did not finish. Got there in 8ish minutes. Managed to squeak maybe 2 out.

Need to work on: HSPU, T2B, and all things jump rope.