3 rounds “Roy”
15 Deadlift
20 Box Jumps
25 Pull-Ups

16min AMRAP:

1 round of ‚Dumbbell DT‘:

12 DB Deadlifts
9 DB Hang Power Cleans
6 DB Shoulder to Overhead

10 Burpees after each round

Increase DB weight each round, women start @ 7,5kg, men @ 15kg.
If you have reached 17,5/25kg stay at this weight.

2 rounds for time of:

18-14-10cal AB
9-7-5 Sandbag OTS 60/40kg

Rest 5min

18-14-10cal Ski
15-13-11 KBS 32/24kg

Rest 5min

18-14-10cal Row
21-19-17 STOH 40/30kg

3-5 rounds here

1. Jump rope @ relaxed pace x 30-45 sec
2. Cat/Camel x 8-10
3. Band rotation x 10e (can use med ball too)
4. Greatest stretch alive x 6 each side (rotate both ways)
5. Band pull-apart x 12
6. Band squat x 5-10
7. Band good morning x 5-10
8. Mini band hand walks on wall x 5-8 (up and down = 1)

150 min

1.Skill
A. HSW practice for 15 min
B. RMU practice for 35 min
- Progressions
- MU x 1 rep + attempts

2.JG SC 16.3.2018
A. 3 rounds:
30 sec. straight arm plank
30 sec. straight arm unilateral plank, lift left hand + right foot
30 sec. straight arm unilateral plank, lift right hand + left foot
30 sec. side plank / side

3.Weightlifting from ATP PS 16.3.2018
A. 8 - 10 sets of 1 jerk, go. e. 60-90 sec

1. Conditioning from ATP E 16.3.2018 A. 10 rounds of: 1 min on, 30 sec off (total time 30 min): A1. Row 7 cal + 10 box jump A2. 8 thruster @ 30 kg + 8 C2B > 25 kg

Result 1: 10 rounds
Result 2: 8 rounds + 10 reps
173/185

4 sets:
10-12 Incline Dumbbell bench press
10-12 Incline Dumbbell curl
10-12 Dumbbell pull-over
10-12 Dumbbell Preacher curls
*For each movement use a 2 count tempo on the way down.

Mobility WOD:
Shoulders: Pin a bar, shoulder width and go down. 6 minutes
Triceps: Hand behind head contract release stretch. 2min each side
Hip Flexors: Hip Flexors stretch 3min each side

KSTAR Guide for the stretch:
http://www.youtube.com/watch?feature=player_embedded&v=JBHzXF-mVjY

               <a href='/journal/movements/1836'>Squat Test</a> 10 min.

Ankle: Wall Stretch 4min each side

For time:
40 kg Thruster, 27 reps
Burpees, 27 reps
40 kg Thruster, 21 reps
Burpees, 21 reps
40 kg Thruster, 15 reps
Burpees, 15 reps
40 kg Thruster, 9 reps
Burpees, 9 reps

OH dumbbell press
50#x25
60#x25

Pull up machine
200#*25

Run
4.0 mph
15:00
1 mile

Crunches
50

A: Every 90sec for 12min
Clean & jerk x2 @ moderate weight
B: Dead Lift 5x3 @RPE 7
C: Superset x3
C1: Elevated reverse lunges x12-16/alternera ben
C2: WPU x3-5
D: Superset x3
D1: Over head squats x5
D2: GHD back extensions x15
E: Triset x3
E1: Banded straight arm lat pulldowns in hollow
E2: Triceps extensions xMax
E3: Calf raises x8-15

4 rounds
8 push up
8 pull up
8 dips
8 kettlebell bent over row