5 rounds
10 wall ball squats (20#)
5 pull up red band (did 10 the last set)
40 flutterkicks
10 lunges each leg(switched the type of lunge up each set)
15 push up

Total 105min
A. WU 500m row, 2 rounds: 20 abs, 20 backs, 10 wallball
mobility
B. Olympics, Jyrkin tunti
BWU

1. Clean high hang + push jerk
   15, 2x25, 2+3x25, 2+3x30, 2+3x35, 40, 40, 1+2x45, 50, 50, 52.5 rinnalle, ei ylös, 50 rinnalle, ei ylös

2. 1 clean + 3 push press + 3 push jerk + 3 split jerk
   15, 15, 25, 30, 35, 35, 35, 35

3. Shoulder press, puolileveä ote vuorotellen edestä ja takaa
   4x12x15kg

4. Push up 3x12

Puolileveä ote, vuorotellen edestä ja takaa
4x12

Skill: 20 minutes of handstand practice. WOD: “Sprint, Sprint, Sprint” 21 Calorie row 15 Burpee box jump M/F 24in./20(intermediate) Burpee step-up 24in./20(novice) 9 Cleans M/F 135#/95(intermediate) 95#/65(novice) 15 Burpee box jump 21 Calorie row (Workout courtesy of Festivus Games)

Skill: Sumo Deadlift High Pull WOD: 15 Deadlifts M/F 225#/135 (intermediate) 135#/95 (novice) 800m run 15 Deadlifts (WOD courtesy of Festivus Games)

Bench/Chins
Bench/Leg raises
Fly
Pullover
Dips

Strength

3 x 5 Front Squat
3 x 8 Strict Press
1 x 20 Snatch Grip Deadlift

Conditioning

Hill Run

Then

21- 15 - 9

HSPU
KB Swings

Then

Hill Run

Shaking

Neighborhood walk

5X195
3X220
10X245 (327)

Rolled out my legs for about 15 minutes afterwards.