Back squat 5x3

For time:

21-15-9

Thruster @ 43 kg
Burpee over bar

low bar- tekniikalla kyykkyjä

5 rounds of:
High Box Jump x 55-6
Weighted Pullups x 6
Walking Lunge with weight OHD for about 60'

105 min

1.Skill
A. HSW practice for 10 min
B. BMU practice for 10 min

2.Conditioning
A. EMOM30:
1) BMU 2 2 3 3 3 3
2) 5 + 5 KB snatch, 16 kg
3) C2B 5 5 6 6 6 7
4 & 5) 12 cal AB

3.JG
A. Strict MU practice: 4 rounds of:
3 - 10 horizontal box assisted strict MU
5 5 5 5

B. 5 rounds of:
- 1 round of gymnastic swimming
- Accumulate 30 sec of pronated passive hang
- Accumulate 30 sec of supinated passive hang

90 min

WU for 10 min
Skillwork: MU practice for 15 min

A.
Five sets of:
Front Squat x 1 rep
Rest as needed
50 60 65 70

B.
Every 90 seconds for 15 minutes (10 sets):
Snatch x 1 rep
Building %s every set: 55, 60, 65, 70, 75, 80, 85, 90, 90+, 90+
25 30 32.5 35 37.5 40 42.5 45 47.5 50 x.

C.
Back Squat not done, gluteus maximus hurting :(

Instead:
Takareisikoukistus laitteessa
8x10 8x10 10x7.5 8x7.5

D.
GHD hip extensions 3x8x10 kg
Etureisiojennus laitteessa 10x22.5 10x20 10x17.5 kg

5 Thruster
5 pull UP
5 Box Jump
3' work
1' rest
Repeat amrap 3time

AMRAP 10
Muscle-up

75 min

1.Aerobic work, 5 x 10 min
Crosstrainer, bike, ski erg, crosstrainer, ski erg

2.JG mobility for 25 min

buy in: 100 DU

..then 3 rounds:

10 PC / 100lb / 45kg
10 wall ball / 14 lb
200 m run

.. and 30 push ups