200m sprint
10 Chest to bar
10 Push ups
10 Squats
10 Burpee-pull ups
10 Toes to bar

0-15.00
21 thrusters @60
15 c&J
9 snatch
6:42

15.00-40.00
Helen
3rft
400m run
21 kb swings 32kg
12 pullups
11:19

40.00-60:51
50 alt pistols
40 deadlifts @84kg
30 HSPU
20 toes to bar strict
10 muscle ups (4 ring + strict Lsit)
20:51

5 x 10 Bench Press + 10 weighted push-ups

Thruster

1-1-1-1-1-1-1-1-1-1

9x3min
5 floor press
5 strict pull up

60m Intervals - on track - rolling - 7x60m - 9.10, 8.65, 8.15, 8.06, 7.94, 8.04, 8.40
150m intervals - rolling - 2x150m - 22.3, 22.6

Total 80min
A. WU: 500m row, 3 rounds 15 abs, 15 backs, 5 wallball
mobility

B. Verryttelynostot tempaus + barbell WU 15, 20, 22.5, 25kg
Verryttelynostot työntö 25, 30, 32.5, 37.5, 40

Nostot tempaus 26, 28, 30 meni yli
Nostot työntö 44, 47, 50

Yhteistulos 78kg, paino 57.6kg (aamulla 56.8kg)

C. Post WO
Strength: push press
Core: 3x15 abs, 3x15 back raises in GHD
Shoudler rehab with rubber band

3 x 10

30 thrusters for time 60/42,4 kg

Hang Clean @ 75-85%
4x3r@75%, 4x2@80%, 2x2r@85%
1min Recovery