5 x clean and jerks (half of your own body weight)
20 x air squats
3 x deadlift (your own body weight)
20 x double unders

Rest day, total workouts of the week 14 hours, x 8
Metcon: ma, ke, pe, la
Aer: ti, to, 2 h 10 min
Squat: 650 kg

Gymnastics:
Pull up -
CTB - 40
TTB - 90
HSPU - 75

MU - 32
BMU - 46
Bfly - 70
HSW - 77 m

Sleep 1/7
Avg. tt. bed 22:50
Avg. t. asleep 7 h 25 min
Avg. EA 42 kcal/FFM

140 min
Hard routine
Warm up for 15 min
1.Strength
A. E2MOM: Front squat with pause @ bottom
00-10.00: 2 FS
10.00-20.00: 1 FS

B. 3 sets:
- Max strict HSPU - abmat + 5 kg plate - 4 4 3 reps
Straight into
- Max kipping HSPU - from ground - 5 6 3 reps

2.Conditioning
A. 12 days of Christmas
1 250 m row
2 BMU
3 DB thruster 30 lbs
4 burpee box jump
5 HSPU
6 CTB
7 KBS 24 kg
8 DB snatch 35 lbs
9 TTB
10 DB lunges 35 lbs
11 ring dip
12 man makers 30 lbs
Time: 1:04:00
HR 165/182

130 min
Warm up for 15 min + 15 m HSW
1.Gymnastics
A. MU practice
- RS
- TWB
- HTR
B. E2MOM30: MU x 1
- Total of 16 MU
C. Gymnastics strength:
4 sets:
5-8 Russian dips - 5 4 4 4 reps
10 Feet elevated Bulgarian ring row - feet on ground
- Rest 60 s.

2.Weightlifting
A. High hang snatch, heavy single

B. Snatch trap high pull 3 x 5
- Not done

3.Conditioning
A. 4 rounds:
3 min on / 2 min off: > 2 min on / 2 min off
200 m Row
30 Double unders
Max effort Double KB Shoulder to overhead 16 kg
Reps: 10 11 12 12

50 min
1 min walk/1 min run
6.7 km
114/151
7.29/5.01 min/km

120 min
Warm up for 20 min + 25 m HSW
1.Weightlifting
A. Power clean - Heavy single in 20 min

2.Speed
A. Box jump for height
- 104 cm

3.Gymnastics
A. Bar muscle up practice (10 min)
- 1 + 3 reps

4.Conditioning
10 x 30 s. on/ 30 s. off:
A) Bar muscle ups
- 4 4 4 4 4 reps
B) Wall balls 20 lbs
- 13 14 13 13 15 reps

5.Strength
A. 3 sets:
8-10 Strict pull ups - 8 8 8
10+10 3-point row - 25 25 25 lbs
- Rest 60 s.

AM: 90 min
1.Aerobic work
A. Bike 4 x 20 min
-1 min rest between
- PK1
HR 117/133
B. Mobility work for 10 min

PM: 105 min
Warm up for 15 min
1.Gymnastics
A. Butterfly pull up practice
- 8 9 8 8 9 9 = 50 reps
B. Butterfly CTB practice
- 12 attempts
C. HSW practice for 10 min

2.Conditioning
A. 8 x 60 s on /30 s off:
A1. 5 m HS Walk + ME Burpees
- 5 m + 6 burpee, 2.5 m + 4 burpee, 2.5 m + 8 burpee, 2.5 m + 1 burpee
A2. 10 Toes to bar + ME KB Hang Snatches (käden vaihto kierroksittain)
- 11, 11, 10, 11 KB hang snatch @ 12 kg

3.Strength
A. Strict HSPU Strength:
4 x 5 w/ 1 s. stop, lower than last week

B. Every minute on the minute for 15 minutes:
5 s. All out sprint @ heavier than last week - 30 kg

AM: 70 min
Warm up for 15 min
1.Conditioning
A. Every 4 minutes for 40 minutes:
500 m Row
10 Kb swing (medium weight) - 20 kg
10 Burpee
- Kiihtyvä soututahti
Row times: 2.10, 2.09, 2.08, 2.07, 2.06, 2.05, 2.04, 2.07, 2.09, 2.09
Round times: 3.13, 3.13, 3.11, 3.12, 3.15, 3.16, 3.18, 3.28, 3.25, 3.25
HR 172/186
Cool down for 15 min

PM: 150 min
Warm up for 15 min + 17 m HSW
1.Gymnastics
A. MU practice for 60 min
- RS
- TWB
- HTR
- MU as. 1
- MU 9 x 1
- MU + HTR 6 x 1+1
- Total of 16 MU

2.Weightlifting
A. Clean pull + Hang clean from mid thigh + Jerk
- Heavy for the day

3.Strength
A. Front squat: Heavy single @ rpe 8
- 35 45 55 65 70

B. 4 sets:
- KB Single leg RDL 10+10 - 20 kg
- Single leg glute bridge 10+10

7 kierrosta aikaa vastaan:

• 10 wall-ball 3m (N 6kg / M 9kg)
• 10 askelkyykky vuorojaloin kuulat räkissä (N 2x12kg / M 2x16kg)
• 10 kahvakuula-rinnalleveto & työntö (N 2x12kg / M 2x16kg)
• 10 selänojennus selkäpenkissä
• 10 GHD-istumaannousu

• 8-8-8-8 of:
BB Deadlifts
8 @ 9 RPE (-10%) (Load Drop)
65% 1RM 8 reps
70% 1RM 8 reps
70-75% 1RM 8 reps
60-65% 1RM 8 reps