120 min

1.Own skill
A. Bfly pull up practice for 15 min

2.JG PP 19.7.2018
B. Capacity
- 3 minute AMRAP of butterfly pull-ups in sets of 3 only
- Small butterfly pull ups, total of 7 sets = 21 reps

Rest 3 minutes

• 3 minute AMRAP of kipping TTB in sets of 3 only
• Total of 13 sets = 39 reps

C. Accessory, 3 rounds:
- 10 support swings
- 10 bottom of dip swings
- 20 LYTP

3.Conditioning
A. 0:00-10:00
2-4-6-8-10-.. Shoulder to overhead 35kg
10+10m Double KB Walking lunge between sets - 16 kg
Result: 3 clean & jerk @ round of 12

B. 10:00-15:00:
Heavy single in Clean
Result: 60 65 67.5 kg

15:00-18:00 Rest

C. 18:00-23:00:
5min AMRAP:
6 Thrusters @ 35kg
10 KB Swing
- All out!
Result: 5 rounds + 2 thruster = 82 reps

Lankkupitoharjoittelua (etunojapunnerrus)

5 x 20 sek lankussa

A: Double Pause power snatch
B: Double squat clean+ double front squat up to heavy
C:Clean pull technique

5 rounds for time of:
20 wb shots
20 sdlhp 35kg
20 box jumps
20 push presses 35kg
Rest 1 minute

• 16 Min EMOM of:
Odd Min
BB Front Squats 75% 1RM 3 reps
Even Min
Strict Handstand Push Ups 3-5 reps + Strict Handstand Push Ups 5-7 reps

-Lankkupito 5 x 30 sek

-Takakyykky pelkkä tanko, Superhidas alas, hyvä ryhti

5 x 5

5x3 HSPU or Strict Press Work

WOD:
800M Run
40 Push Press
30 HRPU
20 Box Step Ups
10 Strict Pull Ups

Post WOD:
Accumulate 3Min Plank

For time:

20 cal row
20 box jump
20 pull ups
15 cal row
15 box over jumps
15 pull ups
10 cal row
10 box over burpees
10 pull ups

Duck Duck Goose leikki (kyykky)

Superkids

7 min AMRAP

3 burpeeta
5 leuanvetoa
5 istumaannousua
5 kuperkeikkaa
6 burpeeta
5 leuanvetoa
5 istumaannousua
5 kuperkeikkaa
9 burpeeta
5 leuanvetoa
5 istumaannousua
5 kuperkeikkaa
12 burpeeta
5 leuanvetoa
5 istumaannousua
5 kuperkeikkaa
...

Ninjat

9 min AMRAP

3 burpeeta
6 leuanvetoa
6 rinnallevetoa
6 burpeeta
6 leuanvetoa
6 rinnallevetoa
9 burpeeta
6 leuanvetoa
6 rinnallevetoa
12 burpeeta
6 leuanvetoa
6 rinnallevetoa
15
6
6
18
6
6
...