Rest day, total workouts of the week 12 hours, x 7

Metcon: ti, ke, la
Aer: 45 min
Squat: -
BB: ma, ke

Gymnastics:
Pull up -
CTB - 60
TTB -
HSPU -

MU - 55
BMU - 49
Bfly - 30
Bfly CTB -
HSW - 15 m.

Recovery:
Sleep 1/7
Avg. 7 h 30 min
Avg. 22:50
Avg. EA n. 40 kcal/FFM

100 min
Warm up for 10 min
1.WL
A. Clean + Front squat + Jerk
Build to heavy 1+1+2 for the day

2.BMU prep
- 1 1 3 3

3.Conditioning
A. 3 RFT
21 cal ski
15 DB squats 2x35 lbs
7 BMU
Time: 13.25 (laps: 4.15, 4.33, 4.37)

4.Strength
A. 3 sets:
10 incline DB bench - 20 20 20 lbs
TE Strict pull up, rir 1-2 - 10 8 7 reps

AM: 45 min
2 min run/1 min walk

PM: 120 min
Warm up for 15 min
1.MU
- Skill drills
- MU 8x1 + 6x2 = 20 MU

2.Ring muscle up accessory
- False grip hollow hang -
- Jumping muscle ups -
- Strict MU
- 1 1 2 3 3 = 10 reps

3.Clean + Front squat + Jerk
Build to heavy 1+1+2 for the day
- Not done

4.Accessory
3 sets:
10 Archer ring rows
10+10 Side plank rotations
- Slow and controlled

Rest day
25 min bodywork

120 min
Warm up for 15 min

1.HSW
- 15 m

2.BMU practice
- 1 2 2 2 3 3 3 4
- 20 BMU

3.Kipping chest to bar practice
- 4 4 2

4.E3MOM18:
8 Chest to bar
15 Cal row > bike
Times: 1.40 1.40 1.36 1.35 1.34 1.33 1.30 1.27
All sets 4+2+2
HR 160/178

5.Strength
A. 5 sets:
Lat pulldown x 10 - 35 35 35 35 35
Deficit push ups x Max effort - 9 8 8 7 8
- Rest 60-90 s. between sets

AM: 55 min
Warm up 20 min
1.Running intervals
2x800 m @ 192 s. pace - 193 192
- 300 m walk rest
- Rest 4-5 min
2x800 m @ 185 s. pace - 185 184
- 400 m walk rest

PM: 120 min
Warm up for 15 min
1.Ring muscle up practice
- MU drills
- MU 6x1 + 6x2 = 18 reps
- False grip Top of Ring pull up hold
Accumulate 60-90s in 5-10s intervals - 60 s.
- Ring Bottom of dip hold
Accumulate 60-90s in 10-15s intervals - 60 s.
- Low ring leg assisted Muscle ups
Accumulate 15-20 reps - 15 reps
- SMU
6 x 1 reps

2.Deadlift
4x6+ @ 80%
- Rest as needed-
- Last set 13 reps

3.Strength
A. 4 sets: - not done
8+8 Bulgarian split squats
15+15 KB Side bends

140 min
Warm up 15 min

1.MU
- Skill drills
- MU 2x1 + 6x2
- MU + HTR 3x1
- Total of 17 reps

2.Butterfly pull ups
- 30 reps

3.Strict HSPU strength
A. 5 sets:
Max effort paused Pike HSPU (weighted vest)
- Rest as needed-
- 5 kg vest
- 7 6 6 6 6

4.Shoulder press
A. 6RM
- Max 2 sets

B. 4x4
- Rest as needed-

5.Strength
A. 5 sets:
6 Pendlay rows - 40 40 45 45 45 kg
12 DB Bicep curl and press - 15 15 15 15 15 lbs
- Rest 60-90s between sets

Emom 18: (6rds)
1)DU 10-50
2) 10 double kettlebell front rack front squat
3) rest

Happohyökkäys
3rds ft:
8/10 kcal assault bike
8 bar over burbee (facing)

this is all out exercise
be furious with the bike!

hang clean pull 3x3