For time

Run 2800m

Pre-WOD: 5X3 Push Press

For Time:
-200 Meter Run
10-8-6-4-2 Push Press
(run before each set)

Post WOD:
-30 T2B
-10 Muscle ups or (20 Strict Pull Ups & 20 strict Ring Dips)

2 min:
-run 200m
-with remaining time, AMRAP deadlift (135/95)
Rest 1 minute
2 min:
-run 200m
-with remaining time, AMRAP front squat (135/95)
Rest 1 minute
2 min:
-run 200m
-with remaining time, AMRAP shoulder-to-overhead (135/95)

===================================
Deadlift: 14 @ 95 # (Rx)
Front Squat: 9 @ 55#
Push Jerk: 9 @ 50#

Morning: 60 min
A. Aerobic work, 3 rounds:
8 min Ski
2 min rest
8 min Bike
2 min rest
122/143, NB only

Evening: 150 min
Warm up EMOM14 + 10 m HSW
1.Own skill
- BMU practice for 10 min
- 6 x 2 = 12 reps

2.JG PP 10.10.2018
A. Complete:
- 3 x 5 ring swing
- 3 x 5 rocking arch
- 3 x 5 box assisted HTR
- 5 x 1 HTR
- 3 x 10 floor assisted strict muscle up
- 2 x 3 turn with band
- 3 x 1 MU as.
- 2 x 1 MU + 3 fails
- Total of 5 MU
C. 3 rounds:
- 60 s. straight arm plank hold

3.Weightlifting
A. Snatch from blocks warm up:
3-4 sets of: Snatch high pull to chin + Muscle snatch
25 25 25 kg
B. Snatch from blocks (above the knee)
Build to daily 3 RM

2.Strength
A. Front squat 3x1 @ 85%
- Rest as needed
75 75 75 kg

B. Accessory
B1. Barbell hip thrust
3x10 @ medium weight - 55 kg
B2. Three point row
3x10 @ medium weight - 35 lbs

Single Leg RDL 3×5 ea Leg “AHAP” - 95#
Bulgarian Split Squat 3×5 ea Leg
Then:
12 minute AMRAP
3 Clean Grip Deadlift at 110% of your 1 rep Clean - 155
6 K2E - subbed 9 GHDs
9 Supine Ring Row - subbed 9 pushups

1. Run 200m, 2. 8 Burpee, 3. 6 Hang Power Snatch 50%=40 kg

Juoksin 150, jolloin jäi n. 15s lepoa.

Tuplanaruhypyn perusteet

Käsilläseisontapunnerrus
Käsilläkävely

Took the past week off except for the tough mudder on March 31st.

Back Squat: 10-8-6-4-2 - 205,225,245,275,295

Skill Work: DU's

Did some HSPU's & Reverse Hypers

Reverse Hypers are hard.

80 min
1 min walk/1 min run
11.25 km
122/141
7.10/4.18 min/km
NB only

30min amrap:

• 20 Wall ball 3m (N 6kg / M 9kg)
• 20 SDHP (N 25kg / M 35kg)
• 20 Boksihyppy 50cm
• 20 Push Press (N 25kg / M 35kg)
• 20 Soutu (kalorit)

(Fight gone bad template. No rest.)