10min lämmöt kyykkyi, burpeit, mobbailua, punnerruksia, 500m juoksua yms

Kb tekniikkaa:
Turkish get up 2x3 käsi 32kg
Windmill 2x5 käsi 32kg

Kb swings with arm switch 2x20/vuorokäsin

2kierrosta rennosti
lepo 2min kierrosten välillä
30x sumo dl high pull 32kg
30x tempausta 45lbs käsipainolla riipusta
30x burpee
30x normi swingi katselinjaan 32kg
500m juoksu
30x airsquat
1: 10:52
2: 12:00
Syke ei pysynyt kurissa niin rauhoitin tahtia.

Kymmenen minuutin ajan yksi toisto alkavalla minuutilla.

7' AMRAP
21 push-ups with hand release
Climb over the wall (we don’t have a wall so we’ll use a 2 Row of boxes – 2 deep! and be careful – Mat will supervise this and scale accordingly)
21 overhead squats (42.5kg/30kg)
Climb back over the wall.
REST 5'
7' AMRAP
21 KTE
Climb over the wall (we don’t have a wall so we’ll use 2 Row of boxes – 2 deep! and be careful – Mat will supervise this and scale accordingly)
Climb back over the wall.
21 SHTOH

Kymmenen minuutin ajan kolme toistoa alkavalla minuutilla.

Total 90 min
5 min row
Skillwork: MU practice for 15 min
2 sets of: 7 HSPU, 5 OHS, 10 lunges, 10 partner burpee
A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
B.
Every two minutes, for 6 minutes (3 sets):
Back Squat x 5 reps @ 85%
C.
Complete rounds of 9, 7 and 5 reps for time of:
Muscle-Ups > ring dips
Cleans (225/155 lbs)= 70 kg > 55 kg
(power or full cleans are fine)

Alkutreeni:

EMOM for 15 Mins: 1 tempauskyykystä+ 1 OHS (valakyykky)

Tein skaalaten raa'an rinnallevedon ja kaksi valakyykkyä.

WOD:
Dippi - 5 reps sinisellä aika ohuella kumpparilla
Rinnalleveto - 10 reps - 95 lbs/65 lbs/30kg
DU - 20 reps
Aika: 9,23

Every 90sx8

20 min to Build to A Heavy 20m Zercher Carry

Total 105 min
Skillwork: HS/HSW practice for 5 min
3 min row, dynamic warm up
15 box jumps 20-30"
Skillwork: HSPU practice for 15 min:
7 x abmat, 2 x 3 abmat + 10 kg plates, 4 x 2 - 1 abmat + 15 kg plates

A.
Every minute, on the minute, for 21 minutes (7 sets of each) perform the following:
Minute 1 – Snatch Balance x 1 rep
Minute 2 – Hang Snatch x 1 rep
Minute 3 – Snatch x 1 rep
Perform all movements at 80-85% of your 1-RM Snatch.
35 35 37.5 37.5 40 40 40 :)

B.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 3 reps @ 88-92%

C.
Complete as many rounds and reps as possible in 8 minutes of:
2,2,4,4,6,6,8,8...
Ring Dips w/Pause @ 1112 > no tempo
(stick to the tempo, pause one second in the bottom position, and two full seconds at full elbow extension)
Overhead Reverse Lunges (155/105 – barbell starts on the ground) = 47 kg > 40 kg
Results: 8 + 2 = 42 reps

D.
Three sets of:
Glute-Ham Raises x 8 reps @ 3011 > not done
Rest as needed
Single-Arm DB Row x 8 reps each @ 2111 > not done
Rest as needed
Strict Toes to Bar x 8 reps @ 3110
8,8,8
Rest as needed

Total 105 min
3 sets of: 5 HSPU, 10 box jump, 5 OHS, 10 GHD hip extension
Skillwork: MU practice for 15 min
OHS 5x30 5x35

A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
Every two minutes, for 6 minutes (3 sets): > rest 2-3 min
Back Squat x 10 reps @ 80%

B.
“Life is Beautiful” – in memory of Kassilina Luellajo Schroeder
Three rounds for time of:
9 Muscle-Ups > 9 ring dips :)
27 Wall Ball Shots (20/14 lbs)
20 Toes to Bar
14 Deadlifts (225/155 lbs) = 70 kg
Results: 6.18, 8.24, 7.52 = 22.35

C.
500 m row
3 x 10 voimapyörä
120 amsu