"Omatoiminen WOD"

A.
Warm up:

Row easy 5min

Mobility

Row hard 1-2min

B.
2x3000m Row / rest 7min
(5km avq pace + 1-2s.)

C.
Cool down:
Easy row/walk 3-5min
Romwod

WOD: Not sure what it was called!!

3 Rounds for time: 10 HCs(135lbs), 15 SDLs(135lbs), 20 Pullups, 25 Ring Dips, 30 Sit ups
Time: 23:50
Rounds: 3
Note: Pull ups are killing my times. Got to work on m kipping. Could knock off 5mins or more.

Other Work:

Thrusters: 1x3x135, 1x2x155, 1x1x175, 1x1x195, 1x1x215 (sore shoulders)
Hang Cleans: 1x6x195, 1x5x215 (easy)

Midline
Not For Time:
40 GHD Sit-Ups
40 AbMat Sit-Ups
20 GHD Sit-Ups
20 ABMat Sit-Ups

3×: 400m run, 100 DU, 500m ski

Rest day
Total workouts of the week 14 hours, x 7

Metcon: ma, ti, ke, pe, la
Aer: to, 50 min
Squat: -

Gymnastics:
CTB - 105
Pull up -
TTB - 85
HSPU - 110

MU - ma, pe - 28
BMU - ke - 12
Bfly - 200
Bfly CTB -
HSW - 55 m.

Sleep 5/7
Avg. t. asleep 7 h 50 min
Avg. tt. bed 22:35
EA. 43 kcal/FFM

For time
2 rounds
14 ohs 40kg
14 bar facing burpees
1' rest
2 rounds
14 ohs 40kg
10 bar mu
1' rest
2 rounds
14 ohs 40kg
6 burpees bar mu

5X:
2 minute rounds followed by 2 minute rest:
200M Run
10 Thrusters (95/65)
As many CTB pull ups as you can*

*CTB: 15,17,13,10,10 = 65

Post WOD:
80 sit ups
40 T2B
40 GHB

Rest day at Helsinki

1 round

halting clean deadlift x 5
Clean pull x 5
Clean high Pull x 5
(5 sec eccentric)

1 round

halting snatch deadlift x 5
Snatch Pull x 5
Snatch High Pull x 5
(5sec eccentric)

Strength

2 power clean + 1 hang clean + 1 jerk x 1 @ 70% x 5 @ 75%
1 power clean + 1 hang clean + 1 jerk @ 80% x 1

5 rounds
6 deadlift (heavy)
4 sets of 3x hurdle hop