AM: 65 min
Warm up for 15 min
1.Conditioning
A. 3 sets each, rest 1:1: / Timecap 30 min
10 cal Row - 0.38, 0.36, 0.38
12 cal Row - 0.45, 0.45, 0.45
18 cal Row - 1.06, 1.05, 1.04
22 cal Row - 1.20, 1.20, 1.19
25 cal Row - 1.31, 1.30, 19 cal
Avg. speed 950 - 1050 cal/h.
HR 160/180
Cool down for 20 min

PM: 150 min
Warm up for 15 min

1.Gymnastics
A. HSW practice for 15 min
- 16 m.

B. MU practice for 50 min
- TWB 3 x 3
- RS 3 x 6
- HTR 5 x 1
- 2 swing + MU 10 x 1 (+ 2 fails)
- MU straight from ground 4 x 1 (+ 2 fails)
- Total of 14 MU

C. EMOM9:
1) 2-4 Russian dips - 3 3 3
2) 7 Foot elevated Ring Row
3) Bottom of dip hold - 25 25 25 s.

2.Weightlifting
A. Squat Clean and split jerk
Heavy 2+3 for the Day (rpe 8, noin 5 kg varaa maksimikompleksiin)

3.Strength
A. Front squat 4 x 6
-Build to Heavy, rir 2-3 (Rir= reps in reserve)
45 50 55 60 kg

B. 3 sets:
15+15 Side plank rotations
15 GHD Back extension
15 DB Bench - 20 20 20 lbs