Tempaustekniikkaa:

5 x 3-o tempaus (sylistä, polven yp, maasta)

4 sets
7 Ring Push-ups
https://vimeo.com/175184265
5 Sphinx push-ups https://vimeo.com/178422998

Pausing Pull-ups
0:03's Chin above bar ( add 10-15lbs if possible)
6 x 4
https://vimeo.com/175741058

10 min AMRAP:
- 10 push presses, 50 kg/35 kg
- 10 kb swings, 24 kg/16 kg
- 10 box jumps, 60 cm/50 cm

For time:
30 Wall-balls 9/6 kg
3 Hang Power Cleans 30/20 kg
25 Bodybuilders
3 Hang Power Cleans
20 Wall-balls
2 Hang Power Cleans
15 Bodybuilders
2 Hang Power Cleans
10 Wall-balls
1 Hang Power Cleans
5 Bodybuilders
1 Hang Power Cleans

above for yellow.
orange: PC 52;5/45 kg
blue: PC 75/52,5 kg

We consider this Vp(e) - Aerobic Power on the electricity side - and this one can get away from you if you don’t play it smart. With descending reps as you go, each set gets a little ‘easier.’ Pay close attention to bracing and staying tight on all the CJs, don’t rush it. Focus on being crisp and tight. Obviously, the breathing plays a factor here, and work to get your breathing to a high, consistent pace. When you get to the CJ, take a moment to organize yourself, and get into a tight position before jumping the bar - the weight should be manageable and something you know you can do. For both Wallballs and Burpees, stay as relaxed as possible, focusing on rhythm, timing and balance.

5 rounds x 3 mins
10 cal bike
10 kb swing
10 ad-mqt sit-ups

Rest 1 full min between rounds

20 Minutes
Pistol Squats
Practice them!!

AM: 30 min
Running
4.65 km
6.30 min/km
HR 135/158

PM: 160 min
Warm up for 20 min

1.HSW
- 10 m

2.MU
A. Drills

B. MU 12x1

C. E2MOM: MU 6x2
- Failed second rep 5/6

D. Strict MU
- 5 x 2

3.Jerk from blocks
Build to challenging Double

4. Pause front squat
A. Build to heavy single

B. 3x1 @ 90-95% of max
- Not done

5.Accessory
- Not done

9-10 Basic Endurance CrossFit
10-11 Mobility
11-12 Weightlifting

16-17 Basic Endurance CrossFit
17-18 Basic Endurance run