Practice:
Ring muscle up row

EMOM 12 min
6-10 Ring kip swings
1-2 Wall walks
6-12 Pistols, alt

For time:

60 cal bike

20 wallball
20 toes to bar
20 snatch

60 cal row

20 thruster
20 lunges
20 burpee box over

rx: 42.5/30kg

Every 5min for 5 rounds
30 db one arm hang c&j 22.5/15
30 weighted step-up w/ db
AMRAP row

Rest day, total workouts of the week 10 hours, x 5
Week 2/3

Strength & conditioning
Metcon - 3
Aerobic work - 1, 40 min
Upper body strength - 2
Squat - 1185 kg

Gymnastics
MU - 15
BMU -
BFLY - 105
BCTB -
KCTB - 80
HSW -

Recovery
Sleep, 8+ hrs/week - 2
Avg. time to bed - 23.15
Avg. hours asleep - 7 h 40 min
Avg. cals/day - 2750
Capacity - 108

• 2 rds:
  60s. Row/Bike
  10 Muscle snatch (below knees)
  10 OHS
  10 Ring row
  10 Push up

• 2-3 rds:
  4-6 Deadlift
  4-6 Ring dip
  Add weigths...

• Mobility...

95 min
Warm up for 15 min

1.Strength
4 sets:
6 shoulder press - 27.5 27.5 30 30 kg
6 strict pull up

2.Metcon
EMOM6:
10 thrusters - 30 kg

3.Strength
A. 3 sets:
8 bench press - 35 kg
8 DB shoulder press - 8 kg

B. 3 sets:
10 barbell hip thrust
8/s bulg. split squat

C. 3 sets:
4+4+8 lateral raises - 3 kg
15 bicep curls bent barbell

D. 3 sets:
15 side lat. raise bent arm - 3 kg
10/s bicep curls - 8 kg

E. 2 sets:
8 weighted push ups - 5 kg
10 hammer grip bicep curls w/pause - 7 kg
20 tuck ups

160 min
Warm up for 15 min

1.WL
Every 3 minutes x 4
1 Clean + 1 Jerk
x 75-80 % / "1 rep in the tank"
- 55 55 57.5 57.5

2.Metcon
A. AMRAP:
2, 4, 6...
HPC @ 60-65 % PC 1 RM - 40 kg
KCTB
Reps: 7 CTB at round of 10 reps

B. 6 RFQ:
10 bfly
15 cal bike

C. 5 RFT:
1 rope climb
40 DU
8 cal echo bike
8 TTB
Time: 12.40

D. 10 RFT:
3 PC - 43 kg
3 BOB
Time: 4.21

3.Strongman
10 rnds:
15 m sled push on floor - 90 kg

40 min
60 s run/60 s walk
5.9 km

Rest day
60 min massage