90 min
Warm up EMOM12 + 7 min mob.
1.Gymnastics
A. HSW practice for 15 min
- 30 m.

B. BMU practice for 15 min
- 10 x 1 reps

C. Chest to bar + butterfly pull up practice
- Bfly pull up - 6 7 5 5 5 7
- CTB (kip) - 4 3 3 8 8 = 25 reps

2.Conditioning
A. Every 4 minutes for 20 minutes:
8 Burpee box overs
10 Pull ups
15 Cal bike
Times: 2.05, 2.07, 2.06, 2.06, 1.58

3. Accessory
A. 2 rounds: WL 101 Hip flow

75 min
Warm up EMOM10 + 10 min mob.
- 20 HSPU, 30 bfly

1.Gymnastics
A. HS Walk practice
- Handstand rocks 2-4 sets of comfortable reps
- Box pike Single arm HS Hold 2-4 sets
- Wall facing Single arm HS Hold 3-4 sets
- Suoraa kävelyä - 10 m.

2.Accessory
A. 3 sets:
A) 15 KB Jefferson curl - 12 kg
B) 20-30s Tuck hold on parallettes - 30 s.
C) 20 Banded pull aparts
- Rest 60 s. between movements-

B.Prone shoulder CARs - 3 x 10

75 min
Vapaauinnin lyhytkurssi

140 min
Warm up EMOM12 + 8 min mob.
- 30 bfly

1.Gymnastics
A. MU practice for 60 min
- Drills: RS, TWB, HTR
- 2 swing + 1 MU x 8
- 2 swing + 2 MU x 3
- Total of 14 MU

2.WL
A. Snatch balance + Overhead squat
1+2 Build to 70% effort
- 25 25 30 35 40 42.5 kg

3.Aerobic work
A. For 60 minutes:
3 min Erg - AB
10m Seal walk (Slow and controlled)
3 min Erg - slo
10 Hips down push ups
3 min Erg - run
10+10 Deficit split squats - 12 kg
Total of 4 rounds + 3 min ski erg
130/151

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

Metcon: ma, ti, ke, pe, la
Aer: ti, to, 60 + 30 = 90 min
Squat: -
BB: la

Gymnastics:
CTB - 65
Pull up -
TTB - 25
HSPU - 60

MU - ma, pe - 25
BMU - ke, la - 28
Bfly - 105
Bfly CTB -
HSW - ti, ke, pe, la - 83 m.

Sleep 4/7
Avg. tt. bed 22:30
Avg. t. asleep 7 h 50 min
Avg. EA 44 kcal/FFM

30 + 150 min
Warm up for 10 min
1.Gymnastics
A. BMU practice for 15 min
- 12 x 1 reps
B. Butterfly pull up practice for 10 min
- 6 7 7 9 = 30 reps

Hard routine
2.Warm up for 15 min

3.WL
A. E2MOM12: 3 split jerk from rack
25 30 35 40 45 48 50 50 50 kg

4.Strength
A. 15 min to find 2 RM weighted pull up
Pull up: 5 10 15 20 25 kg PR!
Chin up: 27 kg PR!

5. Conditioning
10 x 2 min on: 1 min off
A. 14 cal row + max reps wall ball
- 20 22 22 22 24

B. 13 cal AB + max meters HSW
- 5 5 5 5 5 m (in 2-4 sets)

6.Accessory
A. KB sumo deadlift - 4 x 10 x 16 kg

B. KB split squat between plates 10/side - 12 12 16 kg

C. EMOM7: abs

D. 3 sets: 2 arm DB push press - 10x30 8x35 10x35 lbs

E. Single arm KB press - 4 left, 2 right - 6x12 kg 3x6x10 kg

F. Bottom up press only left - 2 x 6 x 6 kg

G. Bicep curl tabata with barbell

150 min
Warm up EMOM10 + 10 min mob.

1.Gymnastics
A. HSW practice for 10 min
- 15 m.

B. MU practice for 50 min
- Drills: RS, TWB, jump turn, HTR
- 2 swing + 1 MU x 5
- 1 swing + 1 MU x 5
- Total of 10 MU (+ 6 attempts)

2.WL
A. Every 15 s. for 8 minutes:
1 Power snatch @ 5 RM weight of Wednesday
- 40 kg

3.Conditioning
A. 2 min on/ 1 min off for 7 rounds:
15 cal Row
Max Strict handstand push ups remaining time (Openin skaalaus)
- 6 3 4 3 3 4 2 = 25 reps

4.Accessory
A. 4 sets:
10 Ring face pulls (1s hold at top)
10 Deficit push ups (Slow and controlled)
15+15+15 Gymnastics swimming
- Rest 90 s. between sets-

30 min walking

Lihashuolto JH 60 mi

170 min
Warm up: EMOM12 + 10 min mob.

1.Gymnastics
A. HSW practice for 10 min
- 15 m.

B. BMU practice for 20 min
- BMU 10 x 1 + 3 x 2 = 16 reps

2.WL
A. Power snatch - Touch n go 5 RM
25 25 25 25 25 25 30 30 35 37.5 40 kg

B. Snatch balance + Overhead squat - 4 x 2+1
25 30 35 40 42.5 kg

3.Conditioning
A. 5 rounds for time:
5 Deadlifts 80 kg > 75 kg
10 Burpees
Time: 3.51

• Rest as needed -

B.10 min AMRAP w/ a weighted vest - 10 kg
10 cal Assault runner
10+10 Lunges (10 on one other leg first, 10 on the second after)
10+10 m Sled push (70kg on the sled)
Result: 4 rounds

• Rest 2 min-

C. For time:
30 Burpee chest to rings
Time: 6.04

Cool down: 10 min bike

AM: 60 min
2 min run/1 min walk
8.6 km
125/158
7.02/4.05 min/km

PM: 140 min
Warm up for 25 min
1.Gymnastics
A. HSW practice for 15 min
- 25 m.

B. Bfly pull up practice for 20 min
- 7 8 7 8 7 8 5 = 50

C. EMOM6: kip HSPU - 6 6 6 5 5 5 = 33 reps

2.Strength
A. Farmers carry
20 min to find challenging weight on 15+15 m trip
20 32 42 48 kg

3.Gymnastics conditioning
A. Chest to bar priming
- 5 7 3 7 3

B. Every minute on the minute for 15 minutes
1) 8 Power cleans @ 35 kg
2) Chest to bar (RiR 2-3) - 10 10 10 7 6
3) 10 Medball bearhug squats 40-50 lbs - 40 lbs

4. Accessory
3 sets:
4 Back bridge lifts
6 Cuban press complexes - 10 kg
8 Scap push ups
- Slow and controlled all the way through. Pauses in top and bottom positions in all movements.

AM: 70 min
WU for 25 min
1.Conditioning
A. Every 3 minutes for 30 minutes:
15 cal Ski-erg
12 Double DB Squats - 2 x 10 kg
Times: 1.49, 1.45, 1.44, 1.43, 1.42, 1.41, 1.38, 1.36, 1.35, 1.31
Cool down for 15 min

PM: 160 min
Warm up EMOM14 + 10 min mob
- 25 bfly

1.Gymnastics
A. RMU practice
- Drills: RS, TWB, HTR
- 2 swing + 1 MU x 15
- Total of 15 MU

2.WL
A. Every 2 minutes for as long as possible:
Clean + 2 Shoulder to overhead
- Start at 45 kg, work up 2,5 kg at a time

3.Strength
A. Deadlift
4 RM (Max 3 sets)
85 95 195 110 kg

B. 3 sets:
Deadlift x 2 @ 4RM weight (Fast!) - 110 kg
- Rest 15 s-
4 High box jumps
30" + 15 kg plate
- Rest 3 min-

4.Accessory
A. Single leg reverse hyper 4 x 15+15 - 30 kg
B. Side plank hip raises 4 x 15+15
- Rest 60 s. between movements-