1. Bs max.

2. Hip thrusts 4x8
   DB bench 4x8

3. Bicep curls 3x8
   Tricep extension 3x8
   Voimapyörällä rullailu 3x8

10 settiä snatch+hang squat snatch

WOD HOME:
10-9-8-7-6-5-4-3-2-1
SIT UPS
Jumping lunges

EMOM 8

• 6 x pushjerk, 40 kg
• 1 legless köysi

Saksityöntö räkistä

3 x 5, 85 %

*Agilityjuttuja

*Riveriipusta + maasta etsi päivän painavin

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

Strength & conditioning
Metcon x 2
Aer x 1, 45 min
BB x -
Squat - 1375 kg

Gymnastics
MU - 50
BMU -
BFLY - 60
BCTB - 40
HSW -

Recovery
Sleep 4/7
Avg. 22:50
Avg. 7 h 55 min
EA. 40 kcal/FFM

140 min
Warm up for 15 min

1.Strength
A. Back squat
Heavy set of 5
- 45 55 65 70 70 70 kg

B. Push press
Heavy set of 3

2.Metcon
10 x 2.5 min on / 1.5 min off:
A.
10 Cal ski
12-15 Chest to bar > 10
5 Devil's press 50/35 lbs > 30 lbs
Reps: 1 rnd, 1 rnd, 1 rnd, 1 rnd, 1 rnd + 1 cal

B.
15 Cal Bike
2 Rope climb
8 Box jumps 30/24
Reps: 1+3 cal, 12+2+8+8 cal, 7+2+8+15 cal, 2+8+15+2 rope, 8+15+2+8+2 cal

3.Accessory
A. Hip flows + shoulder CAR's

B. EMOM7: abs

135 min
Warm up for 20 min

1.MU
- Drills
- MU 6x1 + 11x2
- MU x 28

2.BCTB
- Drills
- BFLY x 30
- BCTB x 20 (singles)

3.Weightlifting
EMOM15: Clean & jerk x 1
- 5 x 45
- 5 x 47.5
- 5 x 50

Rest day