Total 90 min

3 sets of:
12 thruster, 10 lunges, 8 strict T2B
OHS 5x20 5x30 5x35

A.
Every minute, on the minute, for 10 minutes:
Back Squat x 1 rep
*Sets 1-2 – 60%
*Sets 3-4 – 70%
*Sets 5-6 – 80%
*Sets 7-8 – 85%
*Sets 9-10 – 90%

B.
Every minute, on the minute, for 10 minutes:
Push Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
25 30 32.5 35 37.5 40 42.5 45 47.5 - back pain :(

C.
Every minute, on the minute, for 10 minutes:
Jerk x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
Not done due to back pain. :(

D.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups > kipping, 3 x 10 kg plates + 3 x abmat
9 Strict Pull-Ups
12 Alternating Pistols

Result: 3 + 20 = 101 reps

Emom8
A) 8-14 wall ball
B) 4-8 lateral burpee over mb

“J.T.”

21-15-9

Handstand push ups (MOD w/ feet on bar) MOD wall walks (11-7-5)

Ring dips MOD green band on bar

Push ups MOD knees

Snatch practice for load and for technique.
Initially do 5 reps of:
1 full squat snatch
1 hang power snatch
1 hang squat snatch
2 full squat snatch
Then, as the weight goes up, do singles with minimal rest between reps

Penkkipunnerrus 6 x 6

3 rm vauhtipunnerrus, 10min aikaa

Rope climbs, metcon and accessory strenght for upper body
E2mom x6
1-2 rope climb
rest time: easy ski/bike/row

12min amrap
12 toes to rings
8 huspu
4 d-ball/sandback/atlastone from ground to shoulder (30-45kg, miehet 45-70 kg)

Accessory
3 rds:
- 7-9 landmine press
- 7-9 kulmasoutu käsipainolla
- 10-20 ghd back extensions

Kolme laitetta, minuutti per laite, neljäs minuutti taukoa.

3-3-3-3-3
75-95-105-115

I sort of messed this up and didn't do 3x every set.

15 minutes incline treadmill walk

HBBS 5x3
95-115-135-155-175 (2x)- 185- (2x)

Explosive HBBS 6x3 @ 65lbs
3x Pistols (each leg)

Running drills (to loosen my legs, they were tight after squats)
100m Butt kicks/100m jog
100m Power Skips/ 100m jog
100m Reverse Run/ 100m jog

6 minutes 30:10 Elliptical Sprints