for quality 3 rounds:
passthrough x 10
kettlebell turkish get up 5 each arm 16kg
parallel bar hand walk with return backwords

140 min

1.JG personalized programming 2.6.2018
A. Ring Muscle-ups
3 rounds:
- 5 ring swings
- 3 ring swings + 1 hips to rings
- 2 ring swings + 1 hips to rings + 1 muscle-up no dip (if you can) > failed all muscle ups

B. Accessory
3 rounds:
- 10 floor assisted strict ring muscle-ups
- 20 hollow rocks
- 20 alternating single leg donkey kicks

Hard routine

2.Weightlifting
A. E2MOM20:
Hang power clean + power clean
35 40 45 50 50
52.5 52.5 55 57.5 57.5

3.Conditioning
A. Warm up for KK qualification event 3

B. KKQ event 3: 20 min AMRAP:
16 cal row
16 alt. DB snatch @ 15 kg
10 kipping HSPU

Result: 5 rounds + 16 + 16 + 9 reps = 251 reps
Placing: 61.
HR 176/191

4.Accessory
A. 3 rounds:
10/side front rack walking lunges 2x16 kg KB
8 Jefferson curls @ 20 kg KB

10-5-3-3-1-3-3-5-10 reps of Deadlifts

5 rounds for time:
15 Calories rower
5 Wall climb

EMOM 10

5 push-up
10 KB swing at 24kg

For time:
Buy-In 20 GHD Sit-ups
then 2 rounds of
100 Double-unders
50 Jumping-Lunges
30 Push-ups

Voima: L-pito renkailla tai tangolla 5x max.pito

tabata with kettlebell 16/24kg:

Russianswing

Salkku vasen,

Salkku oikea

DU

Kettlebell kierto myötä

Kettlebell kierto Vasta

For 10mins every 15seconds do one Power Clean (80% of 3RM)

Team WOD (Team of two. One works while Partner rest)
3 Rounds for Time of:
40 KB Swing 20/16 kg
40 AbMat Sit-ups
40 Hand release Push -ups
40 Burpees
24 m Overhead walking Lunges 10/15 kg

5 Rounds
400m Run
20 Deadlifts (145)
20 Push Ups
10 Deadlifts
10 Push Ups

21 - 15 - 9
Sumo Deadlift High Pull 40kg/30kg
Push Press 40kg/30kg
Back Squat 40kg/30kg

For Time