THRUSTER

Every 2min x5

3 rep thruster

• tanko maasta
• lisäile painoo
• teräviä, hyviä toistoja

5min AMRAP
• 3 Bar muscle-ups
• 5+5 DB thrusters 22,5kg

140 min

1.Skill
A. HSW practice for 15 min

B. RMU practice for 40 min
- Progressions
- Muscle up 13 x 1 reps

2.JG scaled 21.5.2018
A. 2-3 rounds:
- 10 zombie tuck drag
-10 pull to closed tuck front lever
- 60 s. ext. rot. planche lean
- 10 strict TTB
- 15 L-sit raises over ball

B. 2 rounds:
- 90 sec. supine shoulder ext.
- 15 x crab ext. 90"
- 15 x crab ext. 180"
- 15 x crab ext. neutral

3.CF JKL wod ma 21.5.2018

4.Gymnastics
A. EMOM8: 6 kipping HSPU - abmat

Five rounds for time of:

30 Kettlebell swings 1.5 pd / 1.0 pd
10 Squat clean thruster 1.5 pd / 1.0 pd (5 on each arm) - orange
15 Burpees

10 min workout
1. min = 20 m
2. min = 30 m
3. min = 40 m
4. min = 50 m
5. min = 60 m
6. min = 70 m
7. min = 80 m
8. min = 90 m
9. min = 100 m
10. min 110 m

If you fail, start beginning, or try again the same track.

5 rounds x Every 3:30

10-15 Toes To Bar, unbroken
6 Chest Supported Dumbbell

Heavy 5 reps

Clean & Jerk, six sets (2+1)

3rounds
- 16-20reps landmine abs
- 12reps hexbar deadlift
- 15 superman

Amrap 15
15 power snatches 43/30
30 Wb
60 Du