5 rounds of:
-run 200m
-10 bicep curls each arm (2 rounds @ 40lb db)(3 rounds @ 25lb db)
-10 4count flutter kicks/ bicycles
-5 dead hang pull ups
-10 hand release push ups

Lift: bench press 5-5-5-5-5

WOD:
8 push presses - 75lbs (Rx=105)
30 box jumps - 20in
3 rounds

3 Rounds for time

-400m run
-21 KB Swings (53/35)
-12 Pull Up's

Warmup
300m Row no straps
2x KB Swings x8
10 KB Sumo Deadlift High Pull

Mobility
Shoulders
Hamstrings
Burgener Warmup

Skill
12 mins of gymnastic weakness - Kipping HSPU, HS Walks, Bar Muscle up

WOD
300m row
10 Power Snatch
15 OH Squats
550m Run
15 OH Squats
10 Power Snatch
300m Row

4 rounds:

KB swing x 22 #53
Games push-ups x 22
Run 400m

ME Push Press - 115
then:
30.20.10
Push Press @ 60% of above wt 70#
Pull-up
Box Jump 24/20
There is a 3 Burpee penalty for every time you put the bar down during the sets. (4 penalties total)

Dumbbell Bench Press 5x5:

70, 75, 85, 90, 95

Not too hard and with a very strained back from the day before.

120 min

1.Skill
A. BMU practice for 20 min
- Progressions
- BMU 11 x 1 reps

B. HSW practice for 10 min

2.Jacked gymnastics 21.2.2018
A. 3 rounds:
- 10 reps of each LYTP variation - pause for a second at the top of each rep and this week add weight > 0.5 kg
- 4 Turkish Get-ups on each arm, unbroken / 8 10 10 kg

B. 3 rounds:
- 25s straight arm plank hold (go as low as you can but this must be unbroken)
- 25s unilateral plank (same but take your right hand off the floor and hold)
- 25s unilateral plank (same but take your left hand off the floor and hold)
- 25s contralateral plank (same but take your right hand and left foot off the floor and hold)
- 25s contralateral plank (same but take your left hand and right foot off the floor and hold)
Total time with rest: 10.55

3.Conditioning
Crossfit Jyväskylä workout of the day 20.2.2018

5 X 3 Back Squat - 95, 105, 115, 125, 135

WOD: Every 30 Seconds for 10 minutes
-1 Power Clean
-1 Hang Clean
-1 Jerk

---

Post WOD:
-40 T2B

Power Clean
2-2-2-2

185,215

Then...

15min AMRAP
5 Thrusters (95#)
10 Bar facing burpees over bar
5 SDHP (95#)

6rds, +5burpees