42-30-18

Squats
Hand release push-ups

105 min
1.Warm up for 20 min

2.Gymnastics
A. HSW practice for 20 min
- 15 m.

B. Bfly CTB practice for 25 min
- Box
- Singles 7 x 1
- Kip swing + CTB 5 x 3+3 4 x 2+2

C. Bfly pu practice for 10 min
- 8 9 8 9 8 = 42 reps

D. EMOM6: kipping HSPU
- 4 4 4 5 5 5 reps

3.Strength
A. 3 sets:
Single arm press w/DB 8/s. x 20 lbs
Bicep curl 8/s. x 25 lbs
Bent over row w/DB 8/s. x 35 lbs

5X165
5X195
14X220

2 X Ab Circuit:
10 27.5 lb weighted sit-ups
10 Hanging leg raises
15 Ab Wheel rolls on knees
20 25kg Side bends each side

5X80
5X95
6X110

2 X Ab Circuit:
10 27.5 lb weighted sit-ups
10 Hanging leg raises
15 Ab Wheel rolls on knees
20 25kg Side bends each side

Sprint Intervals:

100yds (on grass - rolling starts - 3 t0 5 mins between reps) - 10 x 100yds - 14, 13.8, 13.34, 13.16, 13.09, 13.03, 12.91, 13.44, 13.16, 13.25

Snatch practice for about an hour. Took video and really worked on positioning and getting all the way in the bottom of the squat to receive the catch.

Conditioning:

rowed 4000 meters

“Deck of Death”
2 teams; one works while the other rests
Jokers: 800m Run
Hearts: Box Jumps
Diamonds: Tire Flips
Spades: Ab Mat Sit ups
Clubs: HR Push ups

Push jerk or split jerk
3×5 and 3×3 (across)

2 kierrosta

20 tiukkaa rintatankoon
15 tiukka toes to bar boxi jalkojen takana
10 tiukka HSPU

WOD "Santeri"

18 m handstand walk
18 pull ups
18 deadlifts (1 x BW)
18 handstand push ups
18 cleans (0,75 x BW)
18 toes to bars
18 m handstand walk