For Time:
Run 1 Mile
Complete the following (break up in any way but all reps must be completed before starting the final mile run)
100 Pullups
200 Pushups
300 Air Squats
Run 1 Mile

Seated Hamstring Curl Machine:
- 50 x 24kg

Seated Quad Curl Machine:
- 50 x 26kg

Back Squat:
- 5 x 20kg, 5 x 30kg, 5 x 40kg, 5 x 50kg
- 3 x 60kg, 3 x 70kg, 3 x 80kg, 3 x 90kg, 3 x 100kg, 3 x 110kg, 3 x 120kg, 2 x 130kg
- 10 x 80kg + 10 x 20kg Plate Sit Up
- 12 x 70kg + 12 x 20kg Plate Sit Up
- 14 x 60kg + 14 x 20kg Plate Sit Up

Deadlift + Deadlift (feet on plates):
- 3 x 20kg + 3 x 20kg
- 3 x 30kg + 3 x 30kg
- 3 x 40kg + 3 x 40kg
- 3 x 50kg + 3 x 50kg
- 3 x 60kg + 3 x 60kg
- 3 x 70kg + 3 x 70kg
- 3 x 80kg + 3 x 80kg
- 3 x 90kg + 3 x 90kg
- 3 x 100kg + 3 x 100kg
- 3 x 110kg + 3 x 110kg
- 3 x 120kg + 3 x 120kg
- 3 x 130kg + 3 x 130kg
- 3 x 140kg + 3 x 140kg

Deadlift:
- 3 z 150kg, 3 x 160kg, 3 x 170kg, 3 x 180kg
- 21, 15, 9:
- Deadlifts @ 100kg + 24" Box Jumps

20 x 60kg Deadlift to warm down

Tire size (approx. 300lbs)
Sledgehammer = 16lbs

Perform each movement in a pyramid format

reps = 10,9,8,7,6,5,4,3,2,1,2,3,4,5,6,7,8,9,10

Perform 10 tire flips followed by 10 sledgehammers, 9 flips/9 sledgehammers,etc down to 1 than back up to 10

When finished you will have completed 109 reps of tire flips and 109 reps of sledgehammers

finish time should be between 15-20 minutes

1. Assault bike 5cal
2. HSPU 5-7reps
3. Tempaus 40kg/ 3reps
4. TTB 5-10reps
5. Push press 40kg 5reps
6. Käsilläkävely harjoitus 30sek
7. Wallball 10reps
8. MU 1-3reps
9. Boxjump 10reps
10. Abmat 20reps
11. Rest

AMRAP 20 minutes

5 pullups, 10 pushups, 15 squats

100 Burpee Challenge Day 72

120 min

Skill: ring muscle up practice for 20 min
Progressions
Skill: TTP strict muscle up follow along session

2.SPP (Skill) from TTP Engine 10.6.2017 week 4
A. 14 minute EMOM, alternating minutes
(1) – 10 to 15 Deadlifts @ 35-50%1RM / 10*45 kg
(2) – 30 to 60 Double-unders / 30
Move straight to next EMOM

B. 14 minute EMOM, alternating minutes
(1) – 5 to 18 Pull ups / C2B 7*6 reps
(2) – 15 to 20 Wall balls / 10 lbs 15 reps
Move straight to next EMOM

C. 14 minute EMOM, alternating minutes
(1) – 5 to 18 Toes to bars / 7*6 reps
(2) – 5 to 12 Ring dips / 7*5 reps

3.Cool down
A. Assault bike for 10 minutes at very easy pace (HR < 130bpm)
B. Movement flow of your choice from video library

10 min EMOM 1 liike/min:
10x wallball
20x heilautus
2 min lepo
6 min pitoja
1 min hollw pito
1 min punn asennosta kyynärvarsille
30 sek lankku
30 sek sivulankku
30 sek lankku
30 sek sivulannku tonen puoli
1 min punn asennosta kyynärvarsille
1 min hollow pito
2 min lepo
4 min tabata selkävatsaburpee!

Work handstand walking

12 min. AMRAP

10 Handstand rocks

12 Sit ups

15 Air Squats

8 + 10

Strength - Bench Press
Using 3RM max from last week John tells you 1 RM - I didn't do this last wk so I had to guess
Of 1RM,
75% - 5 @ #185
80% - 5 @ #225
85% - 5 @ #275 (since I was guessing I made big weight jumps and we had a lot of ppl so I just stopped here so we could move to the WOD)

WOD -
3 rounds for time:
400m run
21 KB swings (53/35)
12 pullups

I was feeling tough today so I decided to use the 70lbs kettlebell... I was winded to say the least.

Also did tabata abs at the end just to supplement some abs - working on my T2B so any extra abs work helps.