AM: 70 min
1.Aerobic work
For 60 min, 2 rounds:
10 min ski + bike + run
2.Mobility for 10 min

PM: 140 min
Warm up for 20 min
1.Gymnastics
A. HS walk drills
-Shoulder taps feet on box 3 x 12
- Wall facing HS Shoulder taps 3 x 10
- HS walk: 4-5 sarjaa, focus edelleen tukikädessä → minimoidaan sivusuuntainen huojunta

B. Handstand hold on parallettes (against band)
- 5 sets

C. Butterfly pull up practice for 15 min
- 7 8 8 8 7 8 9 = 55 reps

D. Hspu endurance: 3 sets:
Kipping hspu (rir 3) - 12 10 9 reps
-Straight into-
30 s. Shoulder presses with stick
-Rest 2 min-

2.Conditioning
A. 2 rounds:
Reverse tabata Assault bike
-Rest 3 min-
Set 1: 58 cal, max/avg. rpm 98/49
Set 2: 56 cal, max/avg. rpm 96/48

3.Accessory
A. 3 sets:
10 Jefferson curl
10 Bicep curl and press

AM: 65 min
Warm up for 15 min
1.Conditioning
A. 3 sets each, rest 1:1: / Timecap 30 min
10 cal Row - 0.38, 0.36, 0.38
12 cal Row - 0.45, 0.45, 0.45
18 cal Row - 1.06, 1.05, 1.04
22 cal Row - 1.20, 1.20, 1.19
25 cal Row - 1.31, 1.30, 19 cal
Avg. speed 950 - 1050 cal/h.
HR 160/180
Cool down for 20 min

PM: 150 min
Warm up for 15 min

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

B. MU practice for 50 min
- TWB 3 x 3
- RS 3 x 6
- HTR 5 x 1
- 2 swing + MU 10 x 1 (+ 2 fails)
- MU straight from ground 4 x 1 (+ 2 fails)
- Total of 14 MU

C. EMOM9:
1) 2-4 Russian dips - 3 3 3
2) 7 Foot elevated Ring Row
3) Bottom of dip hold - 25 25 25 s.

2.Weightlifting
A. Squat Clean and split jerk
Heavy 2+3 for the Day (rpe 8, noin 5 kg varaa maksimikompleksiin)

3.Strength
A. Front squat 4 x 6
-Build to Heavy, rir 2-3 (Rir= reps in reserve)
45 50 55 60 kg

B. 3 sets:
15+15 Side plank rotations
15 GHD Back extension
15 DB Bench - 20 20 20 lbs

Rest day, total workouts of the week 9 hours, x 5

Metcon: ti
Aer: ke 40 min
Squat: 3320 kg

Gymnastics:
CTB -
Pull up -
TTB - 50
HSPU - 50

MU - 11
BMU - 47
Bfly - 75
Bfly CTB - 2 harjoituskertaa
HSW - 32 m.

Sleep 5/7
Avg. tt. b. 22:30
Avg. t. asleep 8 h 00 min
Avg. EA 40 kcal/FFM

105 min
1.Warm up for 20 min

2.Gymnastics
A. HSW practice for 20 min
- 15 m.

B. Bfly CTB practice for 25 min
- Box
- Singles 7 x 1
- Kip swing + CTB 5 x 3+3 4 x 2+2

C. Bfly pu practice for 10 min
- 8 9 8 9 8 = 42 reps

D. EMOM6: kipping HSPU
- 4 4 4 5 5 5 reps

3.Strength
A. 3 sets:
Single arm press w/DB 8/s. x 20 lbs
Bicep curl 8/s. x 25 lbs
Bent over row w/DB 8/s. x 35 lbs

work to a 1RM back squat for 15mins

5 rounds for time:
21 wb
200 ft farmers carry
9 strict HSPU

For time

100 DU
50 cal row
25 toes to bar

TC 9 min

12 min EMOM

*1-2 ring MU / bar MU
*5-10 butterfly pull ups

Lepoja

AMRAP 4:
10 Kettlebell Swings (24/16)
7.5m Unbroken Handstand Walk

Rest 2 Minutes

AMRAP 4:
10 Kettlebell Swings (24/16)
7.5m Unbroken Handstand Walk