Take a walk in the park!

For time :
► 250 Air Squat
► 200 Sit Up
► 150 Kettlebell Swing
► 100 Burpees
► 100 Cal Row

24 min alt EMOM
1- 1 power snatch + 1 OHS
2- 15 sit-ups
3- 30 double unders
***Score is weight used

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

Box-kyykky 7x2x70%
Maastaveto 6x1x70%
Suorinjaloin maastaveto korokkeelta 4x15 (kevyt)
Jalkanostot penkillä 4x"max toistot"
Kelkka 8 kpl "suoran työntöjä" @ 75% omapaino

2 x shoulder press
2x push press
2x push jerk
2x split jerk
2x OH squat

five rounds using a progressive overload.

1x 20 shoulder press

For time:

• 1000 m row
• 50 dumbbell snatches
• 50 dumbbell lunges

Minor leg day, working on %'s Off an old 1RM. Back squats at 80% (105 lbs 5 sets at 4 reps), eccentric back squats at 60% (80 lbs 5 sets at 4 reps), box jumps at 24" (4 sets at 10 reps in between different groups of exercises), barbell hip thrusts (65 lbs 4 sets at 8 reps), weighted jump squats (30 lbs 5 sets of 5 reps superset with eccentric back squat) and cardio consisting of 5 min stair master at beginning, and 5 min rowing at end.

135 min

Skill: BMU practice for 35 min
10 BMU
Skill: HSW practice for 15 min

2.Strength
A. Alternate sets of A1 and A2 for 4 rounds
A1. Back squat – 4+ reps @ 80-85%, rest 1 minute before A2.
Last set 7 reps
A2. Legless rope climb – not done

1. Conditioning A. “The Midwestern” intervals Row, Assault bike, and/or Ski erg of your choice (mix modalities as wanted): 20 x 30 seconds work @ RPE 5 → 9 (see notes) : 30 seconds recovery @ RPE 1 (see notes for RPE) Done based on HR, 150-175 bpm

4.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow of your choice from video library

20 mins amrap
400m Run
21 box jumps
15 hang power cleans 135/95
9 toes to bar