90 min

1.Skill
A. BMU practice for 45 min
- Progressions
- BMU 7 x 1 reps + a lot of fails :(

B. HSW practice for 15 min

2.Jacked gymnastics 20.2.2018
B. 2 rounds:
- 2 x 20s front support walks, 10s rest
- 3 x 20s handstand shoulder shrugs, 10s rest
- 2 x 20s wall facing handstand hold, 10s rest
- 3 x 20s max distance box assisted pike handstand walk (alternate directions each set), 10s rest
- 90s rest

Banded Pullup 15-12-9 reps

5 rounds of:

5 front squats
10 push-ups
20 Double unders

A: 9min emom
1-3 jumprope
4-6 hopsasteg
7-9 Du practice
B: 5x3 broad jumps
C: 6x2min löpning vila 1:1
D1: Elevated SL calf raises 3x12
D2: Rkb swing 3x30

6 min rounds w/ 2:30 min rec.
Kelly E was my partner....poor girl.
Round #1: box steps
sprint, shuttle x2
Round #2: burpees x7
Overhead press (me white K-bell)
Round #3: Mountian climbers
KBell Swings (Me yellow K-bell)
Rund #4: Pullups x7 (Me green band and Coach Zack helped)
Wall squats

90 min

1.Skill
A. HSW practice for 10 min

B. 4 RFT:
50 DU
10 m handstand walk > 20 HS shoulder taps NTW
Result: 7.58

2.Conditioning
A. 4 RFT:
20 cal AB
20 wall ball 20 lbs
15 DL @ 85 kg > 15 back rack walking lunges @ 40 kg
Rest 3 min between rounds
Results: 3.53, 4.02, 3.57, 3.50

3.Strength
A. 3 rounds:
Bottom up KB press 8/side x 6 reps
Side lateral raise 8 x 10 lbs
Bicep curl 8/side x 20 lbs

4.5 min AB

10 rounds:
3k Wattbike
10 T2b
15 wallball 20lb

4 rounds for quality

10 x squat
200m run ”run fast”
15 cal assaultbike
20 x abmat

16 min EMOM of
1st min
6 burpees
6 T2B
2nd min
Jog
3rd min back to burpees and T2B
4th min jog......

30min EMOM for 10 rounds
1) 5 push-ups
2) 10 burpees
3) 15 air squats