6 Rounds for time

6x single hand Devils press L
6x single overhead lunges L
6x single hand Devils press R
6x single overhead lunges R
10m hand stand walk
12x pistols
6x Ring Muscle-ups / Bar Muscle-ups

25/17.5kg

Aim to do all reps unbroken.
Rest as needed between rounds.

Front squat: 12, 10, 10
Super sets: sjmv+kulmasoutu 3x12+8
Triple sets: 3 round 10 reps per hauiskääntö+pystysoutu+kapea punnerrus

5 RFT
250 m ski
20 swings
20 push up

Partner WOD
5rft
400m partner run
30 Wall balls
20 TTB
10 HSPU

Perform max reps of pull ups

Rest day, total workouts of the week 14 hours, x 6
Week 2/3

Strength & conditioning
Metcon x 2
Aerobic work x 2 - 95 min
Upper body strength x 2
Squat - 1400 kg

Gymnastics
MU - 70
BMU - 20
BFLY - 75
BCTB - 80
HSW -

Recovery
Sleep, 8+ hrs/ week - 1
Avg. time to bed - 22:50
Avg. hours asleep - 7 h 25 min
Avg. 2930 kcal/day

135 min
Warm up for 20 min

1.MU
- Drills
- Every 90 s. x 15: 1 MU

2.Strength
A. Clean and Jerk
- Heavy single
- 25 35 40 45 50 55 57.5 kg

B. Every 30 s. for 10 lifts:
Clean and Jerk @ 80-85% of max
- 47.5 kg

3.Metcon
A. 8 min AMRAP:
5 Snatches 47.5 > 35 kg
10 Burpee box jumps 24/20"
15 Wallballs
- Result: 3 rounds
- HR 170/185

Rest 4 min

B. 8 min AMRAP:
1500 m Row
Max reps Chest to bar
- Reps: 12
- HR 169/182

110 min
Warm up for 15 min

1.BCTB
- Bfly x 25
- BCTB x 30 (singles)

2.Handstand push up capacity
Every 2.5 min for 5 rounds:
Max set of Kipping HSPU > abmat
- Reps: 12 11 8 10 10

3.Back squat
A. Sets of 5 up to RPE 7-8

B. 3x5 @ top weight

4.Gymnastics capacity
4 rounds @ 85% effort:
15 Cal Tornado Bike
Tough effort Toes to bar
- Reps: 4 x 12
- No rest between sets

125 min
Warm up for 20 min

1.MU
- Drills
- MU 25 x 1

2.WL
A. Lifting tecnique primer: Jerk dip + Split jerk
- 3x3+1 @ light weight
- 25 30 35 kg

B. Jerk from Blocks
- Heavy single
- 40 45 50 55 kg

C. 3x1 @ 90% of max
- 1x55 kg

D. Clean pull + Floating clean pull
4x1+2 @ 65 kg

AMRAP 8:00
10 Hang Power Snatches @35/25kg
20 Air Squats
30 Double Unders

Rest 2:00

AMRAP 8:00
10 Overhead Squats @35/25kg
20 Push-ups
30 Double Unders

Rest 2:00

AMRAP 8:00
10 Thrusters @35/25kg
20 T2B
30 Double Unders

• Rx+: 42.5/30kg