20 Min. AMRAP
3 HSPU (negative drop)
6 Pullup (blue) last round w/ red
9 Situp

Calf Raise (machine weight):
- 40kg x 8, 60kg x 8, 80kg x 8

Hamstring Curl Machine (each leg):
- 19kg x 10 x 2
- 26kg x 10 x 1

Squat Squat Snatch
- 20kg x 5
- 30kg x 5
- 40kg x 5

Hang Squat Snatch
- 40kg x 10

20 Min. AMRAP
3 HSPU
6 Pullup
9 Situp

Tempausveto ja tempaus 1+1

Ring mu- treeniä.
5 kierrosta:
Askelkyykkykävely 10m 35kg
HSPU 5

Clean complex 9min @ 135#

10,9,8,7,6,5,4,3,2,1
Power Cleans 135#
Push Press
Bar over burpee

20 Min. AMRAP
3 HSPU
6 Pullup
9 Situp

30 min AMRAP

400 m run with a 45# plate
10 Burpees
124 Double Unders
10 Backsquats 135#

4 Full Rounds

A lung burner...most difficult part is the 400 m run with the 45# plate as it is just awkward. Doing it again this Saturday...hoping for more rounds of course.

Tabata atlas Stones at 150#
8 Rounds:
20 seconds of work
10 seconds of rest

105 min

1.JG PP 26.7.2018
A. Mixed Skill
Complete:
- 3 x 5 ring kip swings
- 3 x 5 high arch rock
- 3 x 5 full ring swings
- 3 x (3 ring swings + 1 hips to rings)
- 3 x 20 box assisted butterfly pull-ups
- 3 x 5 metre lateral handstand walk in each direction

2.Weightlifting
Testing KuntoKarkelot event 1
A. E2MOM10:
6 deadlifts + 5 - 4 - 3 - 2 - 1 squat cleans @ 35 - 40 - 45 - 50 - 55 kg

3.Conditioning
A. Tabata air runner
Straight into
B. Reverse tabata air runner

4.Mobility
A. 2 rounds:
- 20s top of 180 crab extension hold
- 20s top of 90 crab extension hold
- 20s top of neutral crab extension hold
Rest until fully recovered
B. 3 rounds:
- 60s supine shoulder extension
- 60s elevated bent arm shoulder extension
- 3 skin the cats with a 3s pause in German hang