Pre WOD
5X2 front squats (95# - worked proper form and depth)
5X2 power cleans (135#, 155#, 165# - failed 2nd attempt, 155#, 165# - failed 2nd attempt)

WOD
7min clock
1min AMRAP thruster (95/65#)

Then

6min AMRAP
5 pull-ups
10 hang cleans (95/65#)
15 II unders (2:1 Ratio Singles)

• 10 reps Thrusters, 4 rounds of 5, 10 and 30 (subbed 30 singles for double unders)

3 x 5
Front squat
( 3 sec pause on the bottom)

Agilitytikkaat

7-10 x 1+ 1
squat snatch + power snatch

Superkidsit:

7-5-3
Rinta tankoon
Vauhtipunnerrus
Boxihyppy

Ninjat:
12-9-7
Rinta tankoon
Vauhtipunnerrus
Boxihyppy

3 x 4 rinnallevetoa pukilta (polven päältä)

Tunnin loppuun

3 x kolmitassu

”Last ascent”
5-10-15 Reps for Time
Back Squats (225/155 lb)
Box Jumps (20/24 in)

Morning: 45 min
A. 30 min of: 1.5 min walking, 1 min running
123/146

Afternoon: 110 min
1.Jacked gymnastics
A. 3 rounds:
- 12 scap push-ups
- 12 scap pull-ups
2 rounds:
- 80% ring support hold
- 15 ring rows

B. Bar Muscle-up Skill Work
Kip Swings + Bottom 1/2 Straight Leg TTB + 3/4 Straight Leg TTB + Full Straight Leg TTB (B x (3+3+3+3), rest as needed)

C. Bar Muscle-up Technique A1
Complete (reps changed)
- 2 x 1 jump to arch
- 2 x 1 high pull
- 5 x 1 hips to bar
- 11 x 1 bar muscle-ups

2.Skill: HSW practice for 15 min

3.ATP workout

10 min AMRAP
10 Power Snatch
20 Double unders