Rest day, total workouts of the week 12 hours, x 7
Week 2/3

Strength & conditioning
Metcon x 3
Aerobic work x 2 - 75 min
Upper body strength -
Squat - 2410 kg

Gymnastics
MU - 55
BMU -
BFLY - 30
BCTB - 45
HSW -

Recovery
Sleep, 8+ hrs/week - 2
Avg. time to bed - 22:55
Avg. hours asleep - 7 h 55 min
Avg. 2730 kcal/day

130 min
Warm up for 20 min

1.Gymnastics
Every 90 s. x 10:
Strict muscle up x 1

2.Deadlift
- 5x3 @ RPE 9

3.Metcon
A. AMRAP10:
8 Squat cleans 60/40 > 35 kg
200 m Row
Reps: 5 rounds + 4 clean

Rest to full recovery

B.For time:
21-15-9
DB shoulder to overhead - 13.6 kg
Box jumps 20"
Time: 3.29

Snatch pull with 2 stops below and above knee

80% 2X2
90% 3X2

Tempaus ja päälle riipusta polven päältä

50% 2 X 2+2
60% 1+2
65% 1+2
70% 2 X 1+1
75% 2 X 1+1
80% 3 X 1+1

A. In five minutes
800 m run or 65/50 cal row

B. 5 min amrap
30 double unders
15 KB swings
8 burpee pull ups
Rest 90 s between intervals. Alternate A/B for a total of 6 intervals.

AMRAP´S

AMRAP 2 Burpees
AMRAP 2 Pull Ups
AMRAP 2 Air Squats
AMRAP 3 DeadBugs
AMRAP 3 Squat Jumps
AMRAP 3 Sit Ups

Warm up(10)
10 jing jangs
10 plyo
10 heel grab
10 knuckle draggers
10 knee grab
10 mountain climbers
10 heels to rear
10 jing jangs

GRT(25)
6 giant sets
8 curl to press(2-2 tempo)
8 tricep kickbacks
8 bent over row
8 straight leg deadlift
8 plyo's for height
16 tucks

Finisher
100 crunches
1:00 samson stretch

10x pull up
10x push up
10x T2B
10x Thruster
1min rest

10 half turkish getups L/R
15 close grip DB bench press @25's kg
20 alt DB cossack squats 25kg

Something to start your day with in less than hour

5 min row
5 min amrap 20 cossacks + 10 w stick pass
5 min bike
5 min front squat 5x5
5 min jump rope practice
5 min db snatches 5x10 every minute
5 min ski

30s hollow hold
20s Hollow rocks
20 ankle taps