4 rounds of:

500m row
12x AMSU
8x Burped over rower

A: Bench press 4x5 @77,5% amrap sista setet
B: spoto press 6x1 @60%
C1: Lat pull downs 4x8
C2: Seated Shoulder press 4x5

A,
1 Hang Power Clean + 1 Power Clean + 1 Split Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

5x(1+1+1)

After warming up, take 5 sets to find your max weight for the complex for today.

B,
Complete as many rounds as possible in 30 mins of:
max rep Ski Erg Calories, 3 mins
50 Double Unders
3 Front Squats, pick load, from the floor
1 Legless Rope Climb

Front Squats- 65-70% 1RM

Each new round add 5kg to your front squat. Goal is a strong but sustained effort across all rounds completing the work at a RPE of 6-7/10.

C,
Push-ups 4x10

Rest as needed between sets.

Perfect reps. Add weight or band tension if this is easy. You can challenge yourself by doing these on the rings or with feet elevated with either variation if you like. Sets should be near but not to failure.

155 min
Warm up for 10 min

1.Metcon
5 x 1000 m row
Rest 2 min
Paces: 2.05, 2.05, 2.05, 2.05, 2.03 / 2.04.9

2.Aerobic work
For 70 min
15 min erg (bike, crosstrainer, row)
Then:
10 pike leg lifts
10 v-up
10 hollow rock
20 ankle touches
30 side heel touches

140 min
Warm up for 15 min

1.BCTB
- Butterfly pull up 2x10
- Big butterfly with towell 4x6
- Complex - kipping pull up + drop to butterfly x 5 sets

2.Metcon/aerobic capacity
5 rounds:
12 cal bike
3 BMU
12 cal bike
12 push up
12 cal bike
25 s. tuck hang
Rest 2 min
Times: 4.50, 4.45, 4.35, 4.55, 4.50

3.WL
EMOM8: 2 Power clean
- 42.5 45 47.5 50 52.5 55 57.5 57.5

4.Metcon
"Ingrid"
10 rounds of:
3 Snatch 60/43 kg > 38 kg
3 Burpee over bar
Time: 8.52

25 min
60 s. run/60 s. walk

140 min
Warm up for 15 min

1.BMU
- 1x1
- 2x2
- 5x3

2.KCTB
Every 90 s. x 6: 7 KCTB
Easy bike between sets

3.Metcon
EMOM40:
1) 13 cal ski
2) 13 cal row
3) 13 cal bike
4) Rest

4.Accessory
A. 3 sets:
20 hollow rock
15 v-up

B. 2 sets, 20 reps/movement:
1. Band pull aparts
2. Bicep curls with bent barbell
3. Y-lift with ligth DBs
4. T-lift with light DBs

Rest day, total workouts of the week 9 hours, x 5
Deload week

Strength & conditioning
Metcon - 4
Aerobic work - 1, 50 min
Upper body strength - 1
Squat - 1465 kg

Gymnastics
MU - 15
BMU -
BFLY -
BCTB -
KCTB- 35
HSW -

Recovery
Sleep, 8+ hrs/week - 3
Avg. time to bed - 23.00
Avg. hours asleep - 7 h 55 min
Avg. cals/day - 2770
Capacity - 108

155 min
Warm up for 20 min

1.BCTB
- Bfly 5x8
- Box 4x8

2.WL
A. Snatch
1x3x80 % 42
1x2x85 % 45
1x1x90 % 48
1x3x85 % 45
1x2x90 % 48
1x1x92-94 % 51

B. Snatch consistency work
30 Power snatch for time in sets of 5 TNG reps x 65 % of your power snatch 1 RM
- 30 kg (45 kg)
- 2.46

3.Back squat
5x80 % - 72
5x85 % - 77
5x85+ % - 79
5x75 % - 67
New set every 3 minutes

4.Accessory
20-16-14-12 reps of:
Romanian deadlift - 40 kg
*After each completed set do:
5 Jumps with empty barbell

105 min
Warm up for 15 min

1.Strength
A. Dips
- 4x6

B. Bench press
- 4x8x40 kg

C. 4 sets:
10 incline DB bench press - 8 kg
6 incline bicep curls - 8 kg

D. 4 sets:
12 side lateral raise - 4 kg
12 barbell bicep curls - 13 kg

E. 4 sets:
10 shoulder face pull - 15 kg
12 bent arm lateral raise - 3 kg

F. 4 sets:
8 triceps - 15 kg
10 biceps - 8 kg

2.Metcon
EMOM20:
1) 10 push ups + 20 stepping lunges
2) 10 v-ups + 15 tuck ups
3) 50 DU
4) 20 russian twists with KB