Penkki 4x5
Max strenght

For Time,
21 Lateral Barbell Burpees
21 Power Cleans, 135/95
15 Lateral Barbell Burpees
15 Hang Squat Cleans, 135/95
9 Lateral Barbell Burpees
9 Thrusters, 135/95

6 RFT

• 20 DB Snatches 22,5kg
• 2 Legless Ropeclimbs

160 min

Warm up EMOM14 + 12 m HSW
1.Own skill
A. BMU practice for 30 min
- 1 2 2 2 2 1 3 2 3 3 3 = 24 reps
B. Bfly CTB practice for 10 min
- Bfly pull up x 5 sets
- Bfly CTB attempts x 4 sets

2.Weightlifting
A. 3 x 5 drop snatch from toes - 15 15 15 kg
B. 3 x 3 high hang snatch - 15 15 25 kg
C. 2RM Pause Snatch
- Build to a heavy double from the ground, with a pause above the knee

3.Strength
A. Front squat 3 x 1 @ 93%+
3 x 1 x 82 kg

B. 3 sets for load (!):
5+5 One arm DB Push press - 35 35 35 lbs
Rest 30s
15 KB Swings - 28 32 32 kg
Rest 90s

AM: 50min
A. 2 x 5000 m row, rest 2 min bs. NB only.
1) 2.28.0 / 500 m, 129/142
2) 2.26.2 / 500 m, 140/149

PM: 130 min
Warm up EMOM12 + 15 m HSW
1.Own skill
A. Bfly pu practice for 20 min
- Prog.
- Practice sets of 5 - 9 reps x 7
B. Bfly CTB practice for 10 min
- Attempts
C. EMOM5: 4 HSPU @ abmat, focus on technique & speed

2.Strength
A. Bench press 1RM

B. Strict pull up supersets:
5 sets:
Max rep strict pull up w/ 20 lb DB between feet
Max rep strict pull up
- Rest 2min-
- Samalla riipunnalla koko sarja.
Set 1: 6 + 4
Set 2: 5 + 3
Set 3: 4 + 2
Set 4: 4 + 2
Set 5: 3 + 1

C. Max effort ring dips – 4 Reps - 8 reps
-Rest 45s-
Max effort ring dips – 2 reps - 6 reps
-Rest 45s-
Max effort ring dips - 4 reps

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

Metcon: ma, la
Aer: ke, pe, 90 + 60 = 1 h 30 min
Squat: 1060 kg

Gymnastics:
MU: ma, to - 38
BMU: ti, pe - 42
Bfly: ti, to, la
HSW: ma, ti, to, pe

CTB - 30
Pull up -
TTB -
HSPU - 90

Sleep 5/7
Avg. time asleep 8 h 6 min
Avg. time to bed 22.30

Squat Clean, find 1 RM

Amrap 12

• 12 Cals rowed
• 12 SDHP 40kg
• 12 HSPU
• 12 GHD Situps

Front Squat, heavy 2

8 rds:
1. Bike erg (13-16 cal)
2. Burpee (12-16)
3. Bike erg (13-16cal)
4. DB-snatch (12-16)