Ikke som sådan for vægt, men bare general styrke træning.

Työntö niskasta 5x3@75%

Vapu 5x2@75%, 5x2@75%

Dippikyykky 3x5@85% (ty)

4 kierrosta
10 leukaa
15 kb swing 28/20kg

Weighted Dips 15-15-15-15-15 reps

Accumulate 1:30 in an L-Sit
Accumulate 3:00 in a Weighted Hip Extension

Athletes Can Break Up Time Totals However They See Fit.

7 rft

15 wall ball 9/6
12 box jumps
10 Db Snatches Alt 22,5/15

Halisten kierros.

Rest day, total workouts of the week 12 hours, x 7

Metcon: ti, to, la
Aer: ma, ti, ke, la = 2 h 45 min
Squat: -

Gymnastics:
CTB -
Pull up - 100
TTB -
HSPU -

MU 29
BMU -
Bfly 25
Bfly CTB -
HSW 30 m

Sleep 5/7
Avg. tt. bed 22:20
Avg. t. asleep 8 h 00 min
Avg. EA 42 kcal/FFM

Skill: Rope climb
Finish with Emom

Wod: 2x Tabata rounds (3 min rest in between)
Round 1
Thrusters@50/35
T2B
Round 2
Power clean@50/35
DU

Wod: 20 secs on 10 secs off x8 on round 1 and 8 on round 2. Go hard and fast , sprint work in each 20 sec window.

Strength: 15 mins
5 mins on pull up programme
10 mins building upto a heavy complex of:-
Snatch pull(focus on straight arms)
Power snatch
Hang squat snatch
OHS

Wod: 3x3 min amraps(1 min rest after each one)
3 min amrap
DB stepovers@15/10kg-24/20”
3 min amrap
Cal row
3 min amrap
1/2/3/4.....
DL@100/70
BOB

Strength: another chance to try this complex out, aim to progress weight from last time.

Wod: go hard and fast , aim to get as much work done as possible.

Not For Time:
50 GHD Sit-ups
75 AbMat Sit-ups
100 Banded Good Mornings