-row 2019m
*muscle-up x20
*deadlift 150kg x20
*HSPU x20
*C2B x20
*devils press 22.5kg x20
*T2B x20
*push-up x20

'Wolf'
5x5 frontsquat, heavy. Rest 2 min b/w
5x5 shoulder press, heavy. Rest 2 min b/w
5x5 Bench press, heavy. Rest 2 min b/w

'Three little pigs'

22-16-10
T2b
Bulgarian squat with barbell 60/40kg

Rest 3min

21-15-9
Abmat sit up
Kettlebell swing 24/16 kg

Rest 3 min

21-15-9
Power clean 60/40kg
Alt v ups

For time,
50 Ring Row
50 Double Kettlebell Front Rack Lunge @ 2 x 16/8 kg
50 Ring Row

3 sets of
Partner 1: Handstand Hold, while
Partner 2: 8 Strict Press
Switch every 8 reps done
Increase weight each set

then
3 sets of
Partner 1: Barbell Overhead Hold, while
Partner 2: 8 Push Press
Switch every 8 reps done
Increase weight each set

135 min
Warm up & mobility for 25 min

1.Gymnastics
A. MU practice for 70 min
- RS 4 x 8
- TWB 2 x 3
- HTR 3 x 1
- MU 15 x 1

2.Conditioning
A. 5 x 1 min on / 1 min off: Max cal assault bike
- 22 - 19 cal/min
B. 15 min easy assault bike

3.Core
A. 3 rounds of:
15 curl up w/3 sec. hold at top
25 s. side plank hold
20 bird dog

Swimming for 60 min

Breaststroke & freestyle

Rest day

Lihashuolto JH 60 min

5 Minutes of Parasympathetic Breathing OR Light Foam Rolling

FT40

Warm up(0:00-10:00)
20 jax
10 sl dl

20 jax
10 squats

20 jax
10 cal row, bike, jing jang

Mobility(10:00-15:00)
Child's pose -1:00 min per
Pigeon pose-1:00 min per

Metcon(20)
Circuit
:30 sec on/:30 sec off
Step ups
20m shuttle
Rope slams
Half burpees

Repeat 5x
-work :30 seconds
-rest :30 seconds
Rotate stations

Opt(12)
3x8 curls ss w/tri kickbacks
3x5 strict pull ups

Finisher
100 temper tantrums
1:00 min samson per

Romanian Deadlift 4x12 reps