8 x bench press
5 x power clean
4 x jerk

3 rounds for quality

3-10 strict hspu
16 russian twist
10 good morning

10 min emom

1 power snatch + 1 ohs

80% of daily max

3 rounds for time of

• 50 double-unders
• 2 minutes holding a handstand
• 35 AbMat sit-ups

AMRAP 15

1 MU + 4 ring dips unbroken
10 pistols, alternating
20 Double unders

Weighted dip 3x3

Rest day, total workouts of the week 16 hours, x 9

Metcon: ma, ti, ke, pe, la
Aer: ti, to - 1 h 50 min
Squat: 1995 kg

Gymnastics:
CTB -
Pull up -
TTB - 80
HSPU - 55

MU - 26
BMU - 48
Bfly - 175
Bfly CTB - 1 harjoituskerta
HSW - 74 m

Sleep 4/7
Avg. tt. bed 22:30
Avg. t. asleep 7 h 50 min
Avg. EA 39 kcal/FFM

Rest day, total workouts of the week 15 hours, x 8

Metcon: ma, ti, pe, la
Aer: ti, to, 1 h 40 min
Squat: -

Gymnastics:
Pull up -
CTB -
TTB - 95
HSPU 45

MU - 20
BMU - 21
Bfly - 110
Bfly CTB - ti & la
HSW - 64 m.

Sleep 4/7
Avg. ttb. 22.20
Avg. t. asleep 7 h 55 min
Avg. EA. 43 kcal/FFM

120 min
Warm up for 20 min
1.Gymnastics
A. BMU practice for 20 min
- 6 x 3 = 21 reps

B. Bfly CTB practice for 25 min
- Box 2 x 10 2 x 8
- Swing + CTB 7 x 3 + 3

C. Bfly practice for 10 min
- Total of 30 reps

2.Conditioning
8 Rounds: 2 min on/ 1 min off:
A. 12 cal row + ME Cindy remaining time
Total of 4 rounds + 21 reps = 141 reps
B. 12 cal row + ME of 5 Deadlift @ 70 kg, 8 Toes to bar
Total of 6 rounds + 1 rep = 79 reps
HR 162/183

3.Accessory
A. From Friday 2 Rounds:
15+15 Single leg Reverse hyper - 30 kg
10 Around The world (Vatsaliike, ei kahvakuulaliike)
-Rest 90 s-

150 min
Warm up for 20 min
1.Gymnastics
A. MU practice for 60 min
- RS 3 x 8
- TWB 3 x 3
- 1 S + 1 HTR x 7
- 1 S + 1 MU x 5 (total of 18 attempts)

B. Rope climb practice for 10 min

2.WL
A. Full Clean and jerk - Heavy double for The Day

B. Slow Clean pull
5 x 2 @95-110% of 1)
60 62 65 67 69 kg

3.Conditioning
A. 3 Rounds:
2 Rope climbs
12 Double kb Thrusters 16 kg
Time: 6.37
-Immediately into-
20 Devils press over The box - 25 lbs
Time: 4.32
Total time: 11.09
HR 174/184