Strength: 1x20 back squats - 5% increase, did 135 pounds.

"Angie"
-100 pull-ups
-100 push-ups
-100 sit-ups
-100 squats

Barbell complex: EMOtM for 8min
Deadlift, Hang power clean, push press, front squat, push jerk.
Did first 2rds w/ 205, dropped to 185.

10x100m Sprints

5rds of Cindy
5 pull ups
10 push ups
15 squat

15-12-9 of

overhead squats (135) I did 95#
lunges x 2 45#

overhead squats felt good and really nice deep squat
I have a heel injury so I did lunges with a plate instead of box jumps

150 min

Warm up EMOM15

1.Own skill
A. RMU practice for 20 min
- Swings 4 x 5
- Hips to rings 4 x 1
- Strict turn feet on box 4 x 3

2.JG PP 29.8.2018
A. 2 rounds:
- Max rep wide grip strict pull-ups - 12 10
- 60s rest
- Max strict ring dips - 9 6
- 2 minutes rest
B. Not done

3.Weightlifting
A. 2 sets of
10+10 Pallof press in split position (sisempi jalka edessä)
10 Supine shoulder flexion with a plate
B. Every 3 min for 15 minutes:
Hang power clean + Low hang clean + Split jerk
C. Every minute on the minute for 6 minutes:
5 Push jerk @ light-medium weight - 45 kg

4.Conditioning
A. Every 3 min for 21 min:
30 Double unders
8 Burpees over the bar
3 Power cleans (heavier by round)
Weights: 40 42.5 45 57.5 50 52.5 55
Times: 1.12, 1.10, 1.07, 1.07, 1.08, 1.13, 2.05

120 min

Warm up EMOM 14

1.Own skill
A. HSW practice for 15 min
- 7 x 2 m
B. RMU practice for 35 min
- Swings 3 x 5
- Hips to rings 5 x 1
- Turn with band 3 x 3
- Ring MU 6 x 1

2.Strength
A. Tempo Back squat 6 x 3 @ 30X1

B. Every 4 minutes for 12 minutes:
8 Push presses @ 70-74%
37.5 37.5 40 kg

Rope Climb - 3
Clapping Pushups - 5
3 rounds

Finisher:
Pullups - 12
Push Press - 15 (95/65)
Stoplight Run
5 rounds

34 Burpees

35 Burpees

36 Burpees

37 Burpees