6 rounds of:

12 Alternating Arm KB Snatch @24/16kg

12 Box Jump

12 Knee to Elbows

Warm up(10)
10 jing jangs
10 plyo
10 pvc good mornings
10 pass thru
10 halo
10 jax
10 rev lunge
10 active samson
1:00 min quad stretch

Workout(25)
5 giant sets
10 bench press
10 barbell curls
10 upright row
10 low ring dips
10 hollow rocks
rest as needed between rounds

Finisher
50 tucks
1:00 min chest opener

Rest day, total workouts of the week 13 h, x 7

Strength & Conditioning:
Metcon x 2
Aer x 2, 105 min
BB x 2
Squat 860 kg

Gymnatics:
MU - 60
BMU -
Bfly - 100
BCTB - 25
HSW - 32 m

Recovery:
Sleep 3/7
Avg. 7 h 40 min
Avg. 22:35
Avg. EA 39 kcal/FFM

Every 1:30 min

1 hang snatch pull +
1 hang snatch +
1 snatch pull +
1 snatch

Rest day at Espoo

150 min
Warm up + COS 20 min

1.MU
- Drills
- MU+A+H 2 x 1
- MU+CTR 2 x 1
- MU 8 x 2
- MU x 20

2.HSPU strength
A. 5 x 5: Assisted lift off + pike push up - 2 x 5

B. 4 x Tough: Box Pike HSPU
- Knees on box 20"
- 9 7 6 7

3.Power clean
A. Build to heavy Power clean single in 15 minutes

B. EMOM10:
1 Power clean @ 85-90% of Max - not done

4.Strength
A. 4 sets:
6 Pendlay rows - 45 50 50 50 kg
Max effort Push ups
- No def. 17
- 15 kg plates def. 14 13 13

5.Metcon
A. 00:00- 05:00
3 Rounds for Time:
10 Double KB hang cleans - 16 kg
10 Burpee box jumps
Time: 4.17

05:00- 10:00: Rest

B. 10:00 >
For Time:
10 Double KB Shoulder to overhead - 12 kg
300 m Row
15 KB STOH
300 m Row
20 KB STOH
300 m Row
Time: 6.24

Active recovery:
60 min swimming

AM: 45 min
3 min run/1 min walk

PM: 170 min
Warm up + COS 20 min

1.Ring muscle up practice
A. High amplitude ring swings
- Accumulate 60 swings in sets of 6-8

B. MU
- MU+A+H 5 x 1
- MU+CTR 1 x 1
- MU 4 x 2
- MU x 14

C. Front swing pull back with transition
- Accumulate 15-30 reps of: 3 pulls + 1 transition

2.Butterfly practice
- 3 x Box butterfly drill
- 3 x 4 Single rep butterfly + kip swing
- 3 x Tough butterfly sets - 10 12 11

3.Snatch + Overhead squat
A. Build to challenging but snappy 1+2

4.Strength
A. Accumulate 40 Wide grip lat pulldowns
- 5x8x30 kg
B. Accumulate 50 Banded tricep extensions - not done

150 min
Warm up + COS 25 min

1.HSW
- 22 m.

2.BFLY + BCTB
- Bfly - 50
- BCTB + kip swing - 5x3

3.SHSPU
A. Box pike negatives
- Feet on box down / knees on box up - 20"
- 7 6 6 6

B. Push ups
- 4 x Max effort
- 15 14 12 12

3.Back squat
- 6x1 @ 88 %
- Rest as needed

4.Front foot elevated KB Split squat
- 4 x 8+8
- 12 16 16 16 kg

AM: 50 min
Warm up 10 min
1.Rowing intervals
24x250 m @ 2:08/500 m pace
- Rest 15 s. between efforts
- Avg. pace 2.08.3/500 m
- SPM 26-27
- Avg. HR 170/181
Cool down 5 min

PM: 150 min
Warm up + COS 15 min
- HSW 10 m

1.Ring Muscle up practice
A. MU
- Swings 4x10
- MU + arch + hollow 5x1
- MU + CTR 1x1
- MU 1x1 + 10x2
- MU x 27

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

2.Bench press
A. 5x5+ @ 80% of 1 RM - 48 kg
- Rest as needed-
- Last set 6 reps

3.Accessory
A. 3 sets
8+8 Three point DB-Row - 25 25 25 lbs
10 Side lat. raise - 10 10 10 lbs

B. Every 2 min for 4 rounds:
12 Single leg V-ups
Max effort Hollow hold - 40 30 25 20 s.