3 x

1 min assaultbike
10 x kepillä kädet ympäri
12 hollowrocks
15 sek hollowpito
12 teräsmieskeinunta
15 sek pito
5 seinäkyykkyä
5 valakyykkyä

Tc 10'min

3 Rounds of:
10 Cals Ski
8+8 Half Kneeling single Arm DB Press
8 DB RDL
4 Inch Worms Push-up

Then 2 Sets of:
1st = 10 Push presses RPE 5
2st= 10 Push presses RPE 6

5 Minutes of Parasympathetic Breathing

Teams of 3
For Time:
100/70 Calorie Row
100 Dumbbell Snatches (50/35)
100 Lateral Barbell Burpees
100 Thrusters (115/80)
100 Lateral Barbell Burpees
100 Dumbbell Snatches (50/35)
100/70 Calorie Row

A) Back Squat-work to heavy set of 6 in 10 min
B) Front Squat- 2x8 @ 70% of A
B) EMOM for 10 min
6 Wallballs 20/14 14/10
6 T2B

-rapuhengittelyt, pumppailut,
-Lapapunnerrukset

Sivutaivutus, 2 x 15 / puoli

Morning: 25 min
Aerobic work
1 min walk/1 min run
HR 133
7.02/4.56 min/km

Afternoon: 120 min

1.JG PP 11.8.2018
A. Warmup
2 rounds:
- 10m bear crawl
- 45s supine shoulder extension
- 10m bear crawl
- 20 shoulder flexion pulses with bar
- 10m bear crawl
- 15 x 180 crab extensions
- 10m bear crawl

B. Straight Arm Push / Pull
2 rounds:
- 5 x tuck skin the cats
- 10 x zombie drag to tuck hold
- 10 x pull to closed tuck front lever
- 60s externally rotated planche lean
- 3 x (3 x 3s closed tuck front lever + 3s closed tuck back lever). 3 x 3s of each is 1 set and should be unbroken. Rest as needed and repeat two more times through.
- 20 controlled wall facing handstand shoulder shrugs

1. Conditioning: Karjalan Kovin qualification events 2 & 3 A. Warm up for 35 min

B. Event 2, with a 10 min running clock, 3 rounds for time:
20 bar over burpee
60 DU
Time: 5.49
Placing: 31.

C. Event 3, in remaining time, deadlift 1 RM
Result: 120 kg
Placing: 57.

Total placing in qualification would have been:
45 + 31 + 57 + 61 + 64 = 258 points = 55/71

3.Accessory
A. Reverse hyper 2x15x30 kg

Max strict Hspu
bMu Knees up technic and max reps

50 shoulder tap
Hs Walk practise

Tempaus veto + tempaus polvelta + tempaus

1+1+1@70%
1+1+1@75%
1+1+1@80% x 3
1+1+1@85% x 3
1+1+1@88%
1+1+1@75%
1+1+1@80% x 3
1+1+1@85% x 3
1+1+1@90%
1+1+1@92%

Raakarive + työntö

1+2@70
1+2@75
1+2@80 x 2
1+2@85 x 1
1+2@88 x 1

7RFT

3 deadlift 100/70 35+ & 80/60% 40+
1 round cindy

Not for time:

50 Du
Strict HSPU x6-10
50 Du
Ring Row x6-10
50 Du
Strict Ring dip x6-10
Rest 2min...