21-15-9
Deadlift (DL) #225
HSPU

Rx 34:47

Amrap for 30min

10 push up
20 box step up
30 air squats

If you have a vest (10/6kg) use it.

4min, 4x50% RM (45kg)
4min, 3x60% RM (55kg)
4min, 2x75% RM (65kg)
4min, 1x85% RM (75kg)

1min rest between sets

RM 85-90kg

3x3, herättelyä pitkän kyykkytauon jälkeen...

Rest day, total workouts of the week 13 hours, x 7

Metcon: ti, ke, la
Aer: ti, to, 30+50=80 min
Squat: 3785 kg

Gymnastics:
C2B 75
Pull up -
T2B -
HSPU -

MU ke 10
BMU ma 18
Bfly ti, pe
HSW ti, pe, la

Sleep 3/7
Avg. 22:50
Avg. sleep time 7 h 51 min

7' AMRAP
14 KB SWING
7 DECK SQUATS

For time:
55 deadlift 100kg
55 thrusters 40kg
55 cal row

120 min

1.JG PP 14.7.2018

A. 3 x 20 LYTP

B. Handstand, 3 rounds:
- 5 meter partner assisted handstand walk
- 30 s lateral wall assisted handstand hold
- 8 x kick to split leg handstand
Done

C. Handstand Conditioning
- 200 box assisted shoulder taps for time
Time: 7.56

2.Strength
A. Pause Back Squat 10x1@ 13X1
- Build to a heavy but submaximal single
Rest as needed

B. 4 rounds of:
6 Shoulder press @ 75% - 4 x 6 x 26.5 kg
into
10 Ring face pulls
Rest as needed

3.Midline work
A. 3 x 60 sec weighted plank hold - 10 kg plate

technique practice

Metcon:

5 Rnds: 5 Power Cleans (195lbs), 30 DUs, 5 DLs (315lbs), 30 DUs

Time: 20:30