Voimate+vala+allepud+te pp
15,20,25,29,31,32
Jotku heilu eteen, mutta pysyi

Tempaus lantiolta kakkosia
25,27,29,31,32
Useampi lenteli eteen ja taakse tänään…

Rive lantio+työntö+rive+työntö
30,35,40,45,49,51,54

Etukyykkylämpät kakkosia
45,45,50,50,55,60,60,65

Etukyykky 3x3 90%
67,67,67

Miniloppujumps

Maastaveto 3x1x90%
KorkeaVeto max1 (vedä niin kauan kun tanko nousee "napa-linjalla")
Maastaveto 3x2x60%
Linkkari 5x10 räjähtävä!!!

150 min
Warm up EMOM10 + 10 min mob.

1.Gymnastics
A. HSW practice for 10 min
- 15 m.

B. MU practice for 50 min
- Drills: RS, TWB, jump turn, HTR
- 2 swing + 1 MU x 5
- 1 swing + 1 MU x 5
- Total of 10 MU (+ 6 attempts)

2.WL
A. Every 15 s. for 8 minutes:
1 Power snatch @ 5 RM weight of Wednesday
- 40 kg

3.Conditioning
A. 2 min on/ 1 min off for 7 rounds:
15 cal Row
Max Strict handstand push ups remaining time (Openin skaalaus)
- 6 3 4 3 3 4 2 = 25 reps

4.Accessory
A. 4 sets:
10 Ring face pulls (1s hold at top)
10 Deficit push ups (Slow and controlled)
15+15+15 Gymnastics swimming
- Rest 90 s. between sets-

3X 15 Thrusters Unbroken
3X 15 T2B Unbroken
3 X 15 Ring Dips Unbroken

Thruster weight (115#, 135-13reps, 135-13reps)

Total 5235# (reps x weight)

The following to be done with a partner

200m Broad Jump Burpee (Each partner taking turns)

200m Run/Walk carrying your partner(switching off when needed)

100 Slam Balls 30 LBS

100 Push-ups

100 Box jumps

The 100's to be done in any number combination by either partner.

Rob was my partner and he did awesome.

20 seconds of work 10 seconds of rest

8 rounds of each of the following (finish each exercise before moving to the next, counting your low round)

Pull-Up (6)
Push-Up (6)
Sit-Up (10)
Squat (14)

Shoulder press 5x3, same weight as last week

1000m row
50 thrusters (33lbs)
30 pull ups

I subbed thrusters for front squats 65 lbs

20 min AMRAP

10 BWDL

15 Wallball 20/14

200m Run

55 min
2 min run/1 min walk
122/143
6.52 min/km