AM: 55 min
Warm up for 20 min
1.Running intervals
A. 2 x 800 m @ 180 s. pace
- 400 m walk rest between sets / 4.00
- Times: 182 s., 182 s.
- Rest 3-4 min / 4.00

B. 3 x 600 m @ 135 s. pace
- 300 m walk rest between sets
- Times: 138 s., 69 s. (300 m.), 145 s.

PM: 135 min
Warm up for 15 min
1.HSW
- 15 m.

2.Ring muscle up practice
- Skill drills
- MU 4x1 + 8x2
- MU + HTR 2x1+1
- Total of 22 MU

3.Ring muscle up accessory work
A. False grip Top of Ring pull up hold
- Accumulate 60-90 s. in 5-10 s. intervals - 8x10 s. / 80 s.
B. Ring Bottom of dip hold
- Accumulate 60-90 s. in 5-10 s. intervals - 8x10 s. / 80 s.
C. Low ring leg assisted Muscle ups
- Accumulate 15-20 reps - 6 reps
D. False grip hollow rocking swings - 3-4 x 5-10
- 2 x 6 reps

4.Deadlift
4x6+ @ 77 %
- Rest as needed
- Last set 13 reps

5.Strength accessory
A. 4 sets:
- 8+8 Goblet lateral lunges
- Tough effort Supine GHD Hold (Rpe 8.5)
- Rest 90 s. between rounds

120 min
Warm up 15 min

1.MU
- Skill drills
- MU 5x1 + 1x2
- MU + HTR 3x1+1
- Total of 10 MU

2.Strict HSPU Strength work
A. 4 sets:
Max effort Strict pike HSPU (Weighted vest)
- 5 kg vest
- Reps - 9 8 8 7
- Rest as needed, then

B. 3 sets of:
Max effort Bottom of Pike HSPU hold (Weighted vest, little heavier than on push ups)
- 6 kg vest
- Times - 8 8 8 s.

3.Shoulder press
A. 8 RM
- Max 2 sets

B. 4 x 6 @ max of A.
- Rest as needed
- Reps - 6 6 6 5

4.Strength accessory
A. 5 sets:
- Barbell bent over row x 5 (RiR 1) - 50 50 50 50 50 kg
- Strict Toes to bar 5 x Tough (RiR 2) - 11 10 8 7 7 reps
- Rest 60 s. between sets, alternate

Total workouts of the week 14 hours, x 7
Rest day

Metcon: ti, ke, la
Aerobic work: pe - 50 min
Squat: -
BB: ma, ke, la

Gymnastics
Pull up -
CTB - 25
TTB -
HSPU -

MU - 60
BMU - 15
Bfly - 110
HSW - 65 m.

Recovery
Sleep 1/7
Avg. tt. bed 22:15
Avg. t. asleep 7 h 15 min
Avg. EA 40 kcal/FFM

135 + 50 min

1.BFLY
- 40 reps

2.Squat clean ladder
- 55 65 70 72.5 75 77.5 80 kg
- 50 s. time to lift, 10 s. transition
- Tie brake: max lifts with heaviest weight / jumps over the bar
- Result: 65 kg + 49 jumps (over 70 kg bar)

3.Conditioning
A. FT:
50 cal ski
40 pistol squat
30 wall ball @ 20 lbs
20 single arm STOH w/DB - 35 lbs
8 RMU
50 cal ski
Time: -

B. 15 min easy bike

4.MU
- 7 reps
- Total of 15 MU

5.Strength accessory
A. 3 sets:
- 12 low cable pulley - 40 40 40 kg
- 8 side lat raise - 10 10 10 lb

B. 3 sets:
- 10 3-point row - 30 35 35 lb
- 8 bicep curl & press - 20 20 20 lb

C. 3 sets:
- 8 cuban press - 1.5 kg
- 8 supinated straight arm raise - 1.5 kg
- 10 s. active hang + 10 s. passive hang

D. EMOM7: abs

E. 3 sets:
- 3x7 bicep curl - 13 kg

AM: 50 min
2 min run/1 min walk
HR 132/155
7.65 km

PM: 130 min
Warm up for 15 min
- 30 BFLY

1.HSW
- 8 m.

2.Ring MU practice
- Skill drills
- MU 13 x 1
- MU + HTR 5 x 1+1
- Total of 18 MU

3.Ring muscle up accessory - not done

4.Squat clean
Build to technical 3 for the day

5.Accessory - not done
A. 3 sets:
10 Ring face pulls
10 Bird dogs

Rest day

Lihashuolto JH 30 min

130 min
Warm up 15 min

1.HSW
- 22 m.

2.BFLY
- Box drills
- BFLY 5 x 8 reps
- BCTB singles 5 x 1 reps

3.CTB
A. E90S for 5 rounds: KCTB
- 5 5 5 4 3
- Total of 22 CTB

4.Conditioning
A. E3MOM21:
1-3 Rope climbs
12 Cal run
- Fast on the run!
Ropes: 2 2 2 2 3 3 3
Times: 1.35 1.32 1.25 1.24 1.46 1.40 1.41

5.Strength accessory
A. 4 sets:
- Wide grip lat pulldown x 15 - 20 20 20 20 kg
- DB Bench x 10 - 25 25 25 25 lbs
- Rest 60-90 s. between sets

AM: 55 min
Warm up for 20 min
1.Running intervals
A. 2x600m @ 135 s. pace
- 300 m walk rest between efforts / 3.00
- Times: 2.15, 2.15
- Rest 3-4 min / 4.00

B. 4x400m @ 90 s. pace
- 200 m walk rest between efforts / 2.00
- Times: 1.29, 1.29, 1.29, 1.28

PM: 140 min
Warm up for 15 min

1.HSW
- 21 m.

2.Ring muscle up
- Skill drills
- MU 10 x 1 + 2 x 2
- Total of 14 MU

3.Ring muscle up accessory work
A. False grip Top of Ring pull up hold
- Accumulate 60-90 s. in 5-10 s. intervals - 6x10 s. / 60 s.
B. Ring Bottom of dip hold
- Accumulate 60-90 s. in 10-15 s. intervals - 6x10 s. / 60 s.
C. Low ring leg assisted Muscle ups
- Accumulate 15-20 reps - 12 reps
D. False grip hollow rocking swings - 5 6 7 reps

4.Deadlift
A. 4x6+ @ 75 %
- Rest as needed
- Last set 8 reps

5.Strength accessory - not done
- Seated knee extensions 3 x 15
- Side plank hip raises 3 x 10+10

120 min
Warm up 15 min

1.HSW
- 15 m.

2.MU
- Skill drills
- MU 4 x 1 + 5 x 2
- Total of 14 MU

3.Strict HSPU Strength work
4 sets:
- Max effort Strict pike HSPU (Weighted vest)
- Rest as needed
- 3 kg: 6 reps, 4 kg: 8 reps, 5 kg: 6 reps 7 reps

4.Shoulder press
A. 10 RM
- Max 3 sets

B. 4x8 @ 10 RM
- Rest as needed-
- Reps: 8 8 8 7

5.Accessory strength
A. 4 sets
- Supinated Bent over row 4x6 - 45 45 47.5 47.5 kg
- Hollow rocks 4x20
- Alternate movements, rest 60 s. between sets

800 m run
40 DB single arm snatch (20)
30 push ups
20 burpees
10 goblet squats (25)