105 min

Skillwork: HSW practice for 5 min

3 sets of: sprint, 5 HSPU, 10 box jump, 10 T2B

Skillwork: HSPU practice for 20 min, about 50 reps

A.
Every two minutes, for 12 minutes (6 sets):
Front Squat + Jerk @ 90-92%

B.
Three sets of:
185/125 lb Push Press x Max Reps @ 10X3
Rest 3 minutes
> not done, instead: 3 sets of:
Shoulder press x 8-12 reps with DB's.
8x25 lbs 12x20 lbs 8x20 lbs

C.
Complete as many rounds and reps as possible in 12 minutes of:
Row 300/250 Meters
20 Kettlebell Swings (32/24 kg) > 15
10 Strict Handstand Push-Ups > not done
5 Muscle-Ups > ring dips
Results: 4 + 20 m row
173/190

D.
Five sets of: > 3
Chinese Rows x 5 reps > push ups x 8 reps
Rest 60-90 seconds
GHD Sit-Ups x 10 reps
Rest 60-90 seconds

Keskiviikolta jäänyt tankojumppa sopivatsi palauttavana treeninä :)

10xraakatempaus
10xraakarive
10xtakakyykky
10xhyvää huomenta
10xpush press
10xshoulder press
10xetukyykky
10xtempaus kyykkyyn
10xrive kyykkyyn

Tehty rauhallisella tahdilla 20kg tangolla. Yritin saada hyviä toistoja alle :)

6 rounds for time
250m row
20m walking lunge / 22.5kg x 2

Time Cap 18 min

Team of 3
500 du
25 rope climbe
125 wb 11/9 kg

5 rounds, each for time, start a new round every 4 minutes
15 box jump overs
12 push presses @ 52.5/35kg
9 chest to bar pull ups

For time, 5 rounds of:
* 10 burpees
* 5 strict pull-ups

35 thrusters @ 40/30kg for time

3 Rds of:

15x Thruster @40kg
12x Jumping Burpees

In 8mins complete as many rounds as possible of:

8x Press-up
10x Medicine Ball Cleans @9kg
12x Ab-mat sit-ups

Work up to 2RM. This will count as your first set of 6.