A.) Every 3 minutes
Back Squat
4-3-3-3-2

-building up and last double should be V*

B.) 4 sets (each for time)
40 DU
10 OHS 50/35kg)
5/4 Ring MUs

Rest 1 min

C.) Amrap 10 min
Max meters on bike erg

-every 2 minutes perform:
5/3 strict HSPU
10 WB shots
-start with Strict HSPU & WB shots

-try to find a pace which you can maintain.

D.) Recovery circuit 3 rds:
2 min Easy bike (damber 0)
1 min dead hang
30 sec banded lat stretch/side

3 x 40 cal row

Työ:lepo 1:1

10 min EMOM

Odd: 7 thruster (20-40kg)
Even: 1-2 ring MU

2 x 5 kippi renkailla
2 x 5 kippi tangossa + paina tankoa kovaa alas
2x3 hyppy ring MU
2x3 hyppy BMU
2x3 jalat maassa kääntö ring MU

Yritä Bar MU + ring MU

AM: 60 min
Warm up for 10 min
1.Rowing intervals
A. 2x3000 m @ 2:08-2:10/500 m pace
- Rest 2 min between sets
- Times: 2.07.8, 2.07.6
- HR 174/189
Cool down for 20 min

PM: 140 min
Warm up & COS 20 min

1.HSW
- 16 m

2.Ring Muscle up practice
A. MU
- Drills
- EMOM10: 10 x 1 MU
- E2MOM22: 11 x 2 MU
- MU x 30

B. Bottom of ring dip swings
- Accumulate 70 reps in sets of 7-10

C. Ring support swings
- Accumulate 60 reps in sets of 8-10

3.Shoulder press cluster sets
A. 4 x 3-2-2 @ 30-32.5 kg
- Rest 15 s between sets, 2-3 min between rounds

4.Supinated Bent over row
- 5 x 8
- 45 45 47.5 47.5 47.5 kg

5.Accessory
A. 3 sets:
12 Supinated single arm pulldown - 10 15 15 kg
10 Straight arm lat pulldown - 10 10 10 kg

Rest day, total workouts of the week 16 hours, x 8

Strength & conditioning
Metcon x 2
Aer x 2 - 135 min
BB x 3
Squat 1072.5 kg

Gymnastics
MU - 70
BMU - 10
BFLY - 100
BCTB - 65
HSW - 45 m

Recovery
Sleep 4/7
Avg. 22:30
Avg. 8 h 00 min
EA 38 kcal/FFM

130 + 40 min
Warm up for 10 min

1.Strict muscle up strength
A. Ring support hold
- 4 x 15 s.
B. Bottom of dip hold
- 3 x 15 s.
C. Feet assisted negative
- 2 x 3
D. Negative
- 3 x 1
E. Strict muscle up
- 5 reps

2.Split jerk
- 2 RM

3.Metcon
A. AMRAP8:
12 DB thrusters - 25 lbs
50 DU
Reps: 5 rounds + 12 thrusters

Rest 2 min

B. AMRAP8:
250 m ski
8 power snatch - 30 kg
5 BMU > 3
Reps: 2 rounds + 250 m ski

4.Strength
A. 3 sets:
8 DB bench press - 30 30 30 30 lbs
8 3-point row - 35 45 45 lbs

B. 3 sets:
10 low cable pulley - 40 40 45 kg
10/side sa. DB STOH - 35 35 35 lbs
8 side lateral raise - 15 15 15 lbs

C. 3 sets:
8/side bulg. split squat - 30 30 30 lbs
8/side bicep curls - 25 25 25 lbs
8 hamstring curls - 10 10 10 kg

D. Tabata shoulder press - 10 kg

E. EMOM7: abs

AM: 75 min
3 min run/1 min walk
11.4 km
128/150
6.42/4.42 min/km

PM: 140 min
Warm up & COS 20 min

1.HSPU strength
A. Lift-off + Pike push up 3-4 x Max effort
- 9 10 10

B. Deficit push ups 4 x Max effort
- 10 kg plates
- 13 11 10 9

2.Musce up practice
A. High amplitude ring swings
- Accumulate 60 swings in sets of 6-8

B. MU
- EMOM10: MU x 1
- E2MOM16: MU x 2
- MU x 26

3.BFLY + BFLY CTB
- Bfly x 20
- Kip swing + CTB 5 x 4+4
- CTB + bfly 5 x 1+1

4.Power clean
A. Every minute on the minute for 10 minutes:
5 Power cleans @ 42-45 kg
- 45 kg

5.Accessory
A. 3 sets:
8 DB Bent over row to external rotation
8 DB Supinated Front raise

Back squat, build up to heavy 5rep of today in 15-20min
+
20-15-10
DB push press
Rkb swing
TTB

4 set of 8reps, one rep is full range plus half rep, chest tap to mid.

Rest 1min.