Build to a Moderate set of 3

Aamu: 30 min
1 min walk/1 min run
112/134

Ip: 135 min Hard routine

1.Weightlifting
A. EMOM15: Power clean straight into split jerk x 1+1 @ 80-85 %
47.5 47.5 50 50 52.5 / 52.5 52.5 52.5 52.5 52.5 / 55 55 55 55 55

2.Strength
A. E2MOM for 10 min: Back squat
6-4-2-2-1 reps
B. E3MOM for 6 min: Back squat
1-1 reps

1. Conditioning A. For time: 40 cal row 30 C2B 20 clean & jerk @ 42.5 kg Time: 8.42

4.Accessory
A. 3 rounds:
- GHD hip extension x 10 @ 5 kg plate
- 30 x banded triceps push down
- 8 x bicep curl 20 lbs

B. EMOM7: ab circuit

C. 2 rounds:
- 12 reverse hyper 10 kg
- 1 round of gymnastic swimming

120 min

1.JG SC 6.4.2018
A. 3 rounds:
- 10 pronated shoulder dislocates
- 10 supinated shoulder dislocates
- 10 shoulder flexion pulses w/bar
- 20 palm push ups

B. 3 rounds:
- 6 x kick to split leg handstand
- 20 wall facing HS shoulder shrugs

C. HSW practice for 15 min

D. 3 rounds:
- 20 s. straight arm plank hold
- 20 s. straight arm plank hold, other hand & leg off floor
- 20 s. straight arm plank hold, other hand & leg off floor

2.Conditioning
A. "Mikko's Triangle"
10 rounds of:
1 min max cal bike - 10 x 15 cal
1 min max cal row - 10 x 12 cal
1 min max cal ski erg > airrunner - 12 12 13 13 13 13 13 13 13 14
1 min rest > 2 min rest
160/181

For time :

► 100 Sumo Deadlift Kettlebell
► 080 Sit Ups
► 060 Kettlebell Swing
► 040 Knees to Elbows
► 020 Cal Row

4 Rounds for time, 70 HRPU, 7 100kg deadlifts, 50 HRPU, 5 100kg deadlifts, 30 HRPU 3 100kg deadlifts. 39:07.

Muscle

Pull

Metcon
21-15-9
KB Snatch
Ring Dip

Superkids:

5 kierrosta aikaa vastaan:
30 m karhukävelyä
20 naruhyppyä
10 polvet kyynärpäihin

Ninjat:

4 kierrosta aikaa vastaan:
5 m käsilläkävelyä
20 DU
5 m käsilläkävelyä
9 varpaat tankoon

Pre-WOD
3x5
Power Squat
Snatch Balance
O/H Squat
Push Up
Dislocations (PVC)

OTMEM for 10 Minutes
1 Snatch + 2 O/H Squats (65#)

WOD:
2 RFT
50 II Unders
25 KB Swings (53/35#)
50 Air Squat

Blah! Felt I did good with WOD, and forgot to check my time. Yelled out "time", it's on the board :) Legs tweaked for sure.

AMRAP 15

10 alternating dumbbell squat snathes 24/12kg
50 DU
10 T2B

Score is rounds finished, add additionel reps in the comments

50 double unders
then
3 rounds
10 kb thrusters @24/16
10 handstand push ups
then
50 double unders