7 Minute AMRAP
-3 Thruster (100,65)
-3 CTB Pull Up
-6 Thruster
-6 CTB Pull Up
-9 Thruster
-9 Pull Up
-12 Thruster
-12 Pull Up
-15 Thruster
-15 Pull Up
ETC.......

Strict press:
5 x 95
5 x 110
8 x 125

Assistance:

Chin Ups:
5 x 10

Ring Dips:
5 x 10

Nothing flashy, but a good workout. My shoulder is finally feeling good again.

Pre-WOD: Find 1 Round Max Bench Press (275lbs)

WOD: 3 Rounds For Time: (25 minutes max)
-400 meter Run
-200 Meter Plate Pinch Carry: Each Hand (25)
-200 Single Under
-50 Sit Up

Vondelpark - center- home

Two rounds for time:
10 dead lifts (163 lbs)
50 Air squats
800 m sprint

35 + 120 min
Warm up for 5 min
1.Gymnastics
A. BMU practice for 15 min
- 1 1 1 2 2 2 2 = 11
B. Butterfly pull up practice for 10 min
- 6 7 7 6 7 8 = 41 reps

Hard routine
2.Warm up: KB's & ball throws

3.Weightlifting
A. Split jerk
2 x (2 x 75 %, 2 x 80 %, 2 x 85 %, 2 x 90 %)
1 RM 70 kg

4.Conditioning
A. Warm up:
2 sets:
30 DU
10 burpee
Into:
8 pull up
8 TTB
8 pull up

B. Linna Masters karsinta, FT, cap 20 min:
25 cal row
25 m FR walking lunges @ 40 kg
20 pull up
20 TTB
15 BFB
15 clean & jerk
100 DU
15 clean & jerk
15 BFB
20 TTB
20 pull up
25 m FR walking lunges
25 cal row
Result: 13 TTB on the way back
174/184

5.Accessory
A. 4 rounds:
- 15 s. vipunostot sivulle, rystyset ylös - 1.5 kg
- 15 s. pito, peukalot ylös
rest 60 s.
B. 4 rounds:
- 15 s. vipunostot sivulle, peukalot ylös - 1 kg
- 15 s. pito, kämmenet ylös
B. EMOM12:
1) 30 s. v-ups
2) 30 s. hollow hold
3) 30 s. side twists

30 Clean and Jerks for time:
135#/95#

Then do 4' Tabata Double Unders: count total reps

15 minutes to find 3rm of Front Squats

Then,

15 min AMRAP

5 HSPU

10 Front Squats 95/65

20 Double unders

"Annie" for time:
50-40-30-20-10
Double-unders (did double the amount of single unders)
sit-ups

9:42

1 RM Backsquat -> 180#
Rack Deadlift 3x10 @ 60% (135#)
Reverse Hyper 3x10 (unloaded)
Overhead med ball cleans (#14)