Gymnastic Conditioning

15 Min Amrap

15 T2B

10 Pistol

5 HSPU

Rest 3 mins
"Core complex"

Find you 3 rep max / hand in turkish get up in 12 min

(1st result is the right hand, 2nd result is the left hand)

Lämmittely ja mobility

Otm 10
4-6 leukaa

Metcon: 10 min amrap
10 punnerrusta
30m juoksu
8 Kk mave

Loppuvenyttelyt

4x16 KB Front Rack walking lunge (choose a weight that is heavy but allows unbroken set)

3 rounds for quality:
20 GHD Sit-ups
10/10 Single Arm Kettlebell Squat Clean thrusters

10 False Grip Chest to Ring pull-ups

Accumulate for time (cap time: 18 min):
- RxC 5000/4000 kgs: 3200/2600 kgs Deadlift + 1800/1400 kgs Front Squat.
- Rx 4200/3000 kgs: 2700/2000 kgs deadlift + 1500/1000 kgs Front Squat.
- Sc 3000/2200 kgs: 2000/1400 kgs deadlift + 1000/800 kgs Front Squat.

Could not make it in, so knocked out workout in my garage and driveway.

WOD - 5 Rounds for Time:
- 10 Hang Cleans
- 20 Push Ups
- 50 DU's (5 Burpee Buy In For Singles)

Used 115#. It was 98 degrees not counting humidity, neighbors looked at me like I was crazy :)

Max Effort Floor Press
5-5-4-3-2-2-2-2-2-2
2min Recovery

"Murph"
For time
Run 1600m
100 pull ups
200 push ups
300 air squats
Run 1600m

A: no hook no feet snatch + snatch 3x1+2 @moderate weight, focus on bar path

B: Power clean w. Pause before turnover 5x3 @60%

C: Power clean + push jerk + split jerk 3x1