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

For Time:
20 Burpees
40 Squats
30 Butterfly Situps
20 Push Ups
10 Pullups (3 bands)

Ladder
2 - 20 Power Squat Clean @40/30
10 - 100 Double Under

EMOM 3'
5 burpees

15 min Muscle up progressions

15 mins Handstand walk progressions.

Row 1000m AFAFP

10K/14K

In 8 minute:
1 Km Run
AMRAP
10 Burpees
20 KBS 24/12

Rest 2' then

8 minute AMRAP of:
50 DU
10 UB Wall Balls 9/6
5 UB TTB

2 x tempaus riipusta + 1 maasta

Mid Line / sit ups challenge

Front squat 7-7-7-7-7 reps
Post loads to comments

four sets of ten reps

20K Run

Result: 03:15:00