AMRAP 15 min

10 Front Squats
5 Pullups
400 m Run

Morning: 50 min
For 30 min: 1 min walk/1 min run
For 10 min: 6 x 100 m sprint/100 m walk
For 10 min: easy run

Afternoon: 120 min
1.JG PP 14.8.2018
A. FD
5 rounds:
- 8 unbroken Turkish get-ups - 8 kg
- 1 round of Gymnastics Swimming
- 60s planche lean with external rotation

B. Core
5 rounds:
- 30 holow rocks
- 30 arch rocks

2.Skill/Gymnastics
A. HS /HS Walk Practice
- Seinää vasten asennon hakua ja sivuttaisen painonsiirron harjoittelua ensin 5-10 min
- Hallittuja kävelyjä keskittyen hallittuun painonsiirtoon 5-10 min

B. 4 sets of:
Max reps kipping HSPU - 2 reps
Row 2min @ 70% effort
Reps: 13 12 10 8 = 43 reps

3.Conditioning
A. 3 rounds for time (85% effort):
40 DU
20 Ball over shoulder 50lbs
10 Burpees
Time: 8.51
Rounds: 2.45, 3.05, 3.01

Shoulder Press Lift 11 (Didn't have the energy to do this)

WOD:

3 Rounds

30 Hang Squat Clean 95/65

30 Pull-up (modified ring rows)

600m Run

2k Row
For Time:
2,000 Meter Row

3 kierrosta laatua

5 kippileukaa + 3 sek pito leuanvedon yläasennossa
5 rengasdippiä + 3 sek pito dipin ala-asennossa (skaalaus kumppari tai rengaspunnerrus)
5 pystypunnerrusta tangolla, 3 sek pito valassa (20 kg)
5 varpaat 90 asteeseen + 3 sek pito

Lepo tarpeen mukaan

A. Back Squat
5 x 8
50/60/65/70/65

B. Tabata
Plankhold (front)
Plankhold (Side: L / R)
Static Hip Extension with Kettlebell (90°)

3 rounds for time of

• Run 400 meters
• 15 thrusters
• 21 inverted burpees

♀ 95 lb. ♂ 135 lb.

Practice SLIPS for 15 minutes.

10 min Skill Work “you pick your weakness” - Hand Stand push-ups and pull-ups (consecutive)
For Time:
50 Burpee
10 Double Unders
40 Burpee
20 Double Unders
30 Burpee
30 Double Unders
20 Burpee
40 Double Unders
10 Burpee
50 Double Unders

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Still reeling from vacation, I had no wind this morning, but 21:56 is fine by me!

Back squat w belt 5x4

5 rounds for time:
400M Run
30 Box Jump
30 Wall Ball