6 x 0:15's False Grip Holds on Rings
https://vimeo.com/177415732

3 x 10 Sphinx Push-ups
https://vimeo.com/178422998
30" Chest Facing wall handstand hold

5 x 10 Russian leg lifts
https://vimeo.com/175656026
30 Hollow rocks
https://vimeo.com/175042312

For time:
100 DU
21 Power clean@60/40kg
100 DU
15 STOH@60/40kg
100 DU
9 Snatch@60/40kg
Time cap: 14 mins

For time:
40 WB@9/6kg
30 t2b
20 BBJO@60/50cm
10 Devil press@22.5/15kg
Time cap: 12 mins

Back Squat
5-5-5-5-5
E3M
@80%
then
4 rounds for Time
200m Row
15 Burpee
15 Slam Balls 12/9kg

A.M.R.A.P. 10'
► 4x5 m Shuttle Run
► 10 HR Burpee Box Jump Over

5Min of Max Rep Wall Ball
4Min of Max Calorie Row
3Min of Max Rep Muscle Up, Chest to Bar or Pull Up
2Min of Max Rep Power Clean (135#,95#)
1Min of Max Rep Burp

Note:
1 partner works at a time each round except during the burpee round. Both partners complete as many burpees as possible during the 1Min round.

Muscle Up = 3 reps
Chest to Bar = 2 reps
Pull Ups = 1 rep

Count the total reps between partners and post!

10 min, käsilläkävelytreeni.

15 Bar MU for time

1-1-1-1-1-1-1-1-1-1-1-1-F-F

REST DAY

Morning: 120 min

Skill: HS practice for 10 min

1.Jonin HSPU-ohjelma, week 2, #2
A. 6 min AMRAP:
Strict HSPU 2 abmat
Result: 12x3 = 36 reps

B. 3 rounds, rest 3 min between rounds:
B1. Strict press w/KB 8/s.
8 8 10 kg
B2. Strict C2B, AMAP - 1-2
8 7 6

2.Conditioning
Crossfit Jyväskylä WOD 1.7.2017 "Whitten"
A. 5 rounds for time:
22 KB swing 24 kg
22 box jumps
400 m run
22 burpees
22 wall ball 14 lbs

Result: 43.19
179/187

3.Cool down
Easy AB for 10 min

Evening: 65 min
For 65 min:
1 min walk/1 min run
8.7 km
Avg. HR 131
7.43/5.47 min/km