Thruster (20 kg)
Burpee ovet the Bar
21-18-15-12-9-6-3
In 16 minutes

Tempaus
Hindupunnerrus
21-18-15-12-9-6-3

In 16 minutes. Ehdin ysiin!

For time:

20 Muscle Ups
30 Thrusters 135/95#
40 Hang Power Cleans 135/95#
Row 800 Meters

5,4,3,2,1 of Bar Muscle Ups and High Box Jumps

3x5 @ 75%/80%/85%

Every minute, on the minute, for 12 minutes:
High Hang Snatch x 1 rep @ 70-75%
(pause in the receiving position for 2 full seconds before standing)

3RFQ:
8 seated Good mornings 60kg
1 minute Sandbag hold 150lbs
20 sec. L sit

90 min

1.Skill
A. BMU practice for 45 min
- Progressions
- Bar muscle up 15 x 1

2.JG 26.2.2018
A. 3 rounds:
- 30 x palm push-ups
- 30 x 90’ palm push-ups
- 30 x extensor push-ups
- 60s of shoulder flexion pulses with bench

B. Handstand Skill
Forearm Assisted Handstand Hold - Progressive 1 (4 Rounds for time)
Complete:
- 1 x max effort hold
- 3 x 50% of max hold
> practice + 4 sets of freestanding HS hold w/ a spotter

C. Handstand Endurance
Box Handstand Walk Conditioning (AMRAP - Reps)
6 rounds:
- 60s max distance (change directions each round)
- 60s rest

D.Mobility
2 rounds:
- 60s shoulder flexion stretch with bench
- 30s supine trap stretch

3 rope climbs
6 s2oh @ 60kg
9 kb swings @ 32kg

Front squat 1 RM

Rinnalleveto raakana 3-3-3-2-2-2