Aamu: 30 min
Walking for 30 min, including a breath ladder up to 10 for 10 min
104/124

Ilta: 105 min
1.Jacked gymnastics
A. 3 rounds:
- 12 scap pull-ups
- 12 scap push-ups
- 5 unbroken Turkish get-ups on each arm, increasing in weight each round
B. Gymnastics Strength
Front Lever, Ring Support Hold & Strict TTB Strength Endurance - Week 1
Find your max hold / reps in the following movements, 90s rest between sets:
- Closed tuck front lever hold / 12 sec, 3 x 6 sec
- Ring support hold / 26 sec, 3 x 13 sec
- Strict TTB / 12 reps, 3 x 6 reps
Then complete 3 x 50% alternating exercise every set. Rest only for as long as needed.
C. Core Conditioning
6 rounds:
- 15 unbroken hollow rocks
- 15 unbroken arch rocks
- 15 unbroken seated pike leg raises
- 60s rest

TTP Engine week 5
2.Weightlifting
A. Snatch – 12 to 15 x 1.1 @ 65-85%1RM Snatch, go every 75s. Start @ 65%, move up on weight every 1 to 2 sets if moving well on all lifts (otherwise stay with the same weight) up to no higher than 85%.

3.Strength
A1. Quads machine 4 x 10 x 30 kg
A2. Hamstring machine 3 x 10 7.5 8 x 7.5 kg