8 minute AMRAP
3 Thrusters (95#)
7 Clapping Push Ups

total: 6 rounds

Valinnainen kippiliike (mu, t2b, c2b, leuka), köysikiipeily + pistoolikyykky harjottelua💫

Masters Competition Training WOD:
30 Wall Balls (20 LBs)
30 Box Jumps (24”)
30 Power Snatches (115 LBs)

11 minute max.

Ankle still healing so I went slow on the box jumps ... cost me about 1 minute. Still lots of work to do.

Warm-up 30 / 30 sek rest x12:
1) Hang muscle snatch / OHS
2) Plank
3) Snatch lift-off
4) kipping
5) Hang Power snatch / hang snatch
6) Burpee

Every 2,5 mins x 7:
3 Snatch

EMOM 12 mins:
1) 8 kipping pull-up
2) 8 Burpees
3) 8 toes-to-bar
4) 8 cal row

WOD 1: 4 rounds for time:

8 back squats (135#)
8 KB DL Jumps (53#)
16 Ring Rows
2nd Stop Sign run

13:45

WOD 2: 3 rounds for time:

15 Russian Twists (35# DB)
15 Pull ups
3 Snatch (135#)

6:52

FGB:

Wall ball (20#)
SDLHP (75#)
Box Jumps (20")
Push Press (75#)
Row for calories

1 minute rest between rounds

25 + 130 min
Warm up for 10 min
- 30 TTB + 20 HSPU
1.GS
A. HSW practice for 5 min
- 15 m.
B. Bfly pu practice for 10 min
- 30 reps

Hard routine
1.Warm up for 15 min

2.GS
A. CTB & butterfly pull up practice for 25 min
- Drills
- 15 CTB
- 25 bfly pull up

B. EMOM12:
1) CTB - 8 8 8 8 8 8
2) 6 STOH - 45 kg

3.Conditioning
8 x 3 min on : 2 min off
A. 10 power clean @ 50 kg + 8 cal run > 45 kg
Reps: 7 rounds + 4 power clean

B. 16 DB snatch + 12 box jump overs > 35 lbs
Reps: 10 rounds + 11 DBS

4.Accessory
A. Abs

For time...

50 Box Jumps (24"/20")
50 Jumping Pull-Ups
50 Kettlebell Swings (35/25)
50 Walking Lunge Steps - I accidentally did 100 individual steps (thought one step with each leg was 1 rep... woops. Only make that mistake once!)
50 Knees to Elbows
50 Push Press (45/33)
50 Back Extensions
50 Wall Balls (20/14)
50 Burpees
50 Double Unders

20 reps of back squat 265#

Then

5rft:

5 kb snatches 1.5p (left)
5 kb snatches (right)
5 kb overhead squats (right)
5 kb overhead squats (left)
5 dead hang Pullup 

This was at CrossFit tactile fitness

A: Back squat 10x5 Amrap rpe7 sista setet
B: Strict hspu 5xMax
C: Leg extensions 2set
D: Dips 2xMax
E: Triceps push down 1set