21-15-9-15-21
Porrasaskellus
Swing @12kg KB
Sit-up
Push-up

105 min

1.JG SC 25.4.2018
A. 3 rounds:
- 8 headstand tuck press
- 5 kip swing + 5 straight leg TTB
- 12 box assisted butterfly pull up
- 2 - 5 UB horizontal box assisted strict muscle up - 2 2 3

B. HSW practice for 15 min

C. 3 rounds:
- 1 strict MU
- 1 kipping MU no dip
- 1 kipping MU
- 3 ring swings
- 1 hips to rings
- 1 kipping MU

D. Mobility for 10 min

Skill: Practice double unders for warm up. 15 min practice

then...

4 rounds

7 thrusters (115/75)
7 Sumo DLHP (same weight)
250 M run

4 Rounds for time
3 Deadlift, 1.5 x BW
6 Burpees
9 Box Jumps, 24/20

5 rounds for time:
-7 reps push press 52.5kg/35kg
-7 reps c2b or pull ups

3 Rounds
800 meter run
15 OHS 95/65
50 sit-ups

Podipilding

1 x 1 korkeaveto + 3 tempaus, maksimi
3 x 3 korkeaveto + 3 tempaus, maksimi -5kg

15 min amrap

• 250m row
• 10 T2B
• 10 Burbee box jump overs 24"
• 10 Thrusters 40kg
• 10 C2b
• 10m Handstand walk

45min amrap:

• 10cal SkiErg
• 3 takakyykky
• 1 tiukka leuanveto

Kyykyn aloituspaino 1RM-100kg.
Lisää painoa 2,5kg joka kierroksella.