2 Rounds :
- 60 DB Snatch 16 Kg
- 30 Burpees facing the bar
- 60 Deadlift 70 Kg
- 30 Box jump over
- 60 Cal Row

Cap Time : 14'

Athlète 1 :
5 Squat Clean 30 kg
4 Squat Clean 40 Kg
3 Squat Clean 50 Kg
2 Squat Clean 60 Kg
1 Squat Clean 70 Kg
Cap Time 6'
Athlète 2 :
1RM Squat Clean
+2'

Amrap 12' Team of 2
- 60 SU
- 60 KB US Swing 16 kg
- 60 Shoulder to Overhead 30 Kg

30 Kb swing
30 burpees
30/24cal on rower
30 burpees
30 Kb swing

For 40 minutes ascend the ladder as far as possible:

30 cal row or ski
50 m med ball bear hug carry
10 med ball reverse lunges

2 min rest

40 cal row or ski
100 m med ball bear hug carry
20 med ball reverse lunges

2 min rest

etc…

For time
2000m row
50 wb 20/14
1000m row
35 wb
500m row
20 wb

Max reps for bar muscle up

Total workouts of the week 10 hours, x 6
Deload week

Strength & conditioning
Metcon x 2
Aer x 2 - 105 min
BB x 2
Squat - 1025 kg

Gymnastics
MU - 35
BMU -
BFLY - 50
BCTB - 60
HSW -65

Recovery
Sleep 5/7
Avg. 22:35
Avg. 8 h 00 min
EA 40 kcal/FFM

110 min

1.Aerobic work
For 75 min / 6 rounds:
10 min bike/run/row
5 strict pull ups
10 push ups
5 strict TTB

HR 129/159

2.Strength
A. Tabata shoulder press - 8 x 11 x 10 kg

B. 3 sets:
12 side lat. raise - 4 kg
10 bicep curls - 10 kg
8 high cable pulley - 12.5 kg

C. 3 sets:
12 bicep curls - 15 kg
15 v-up
15 pike leg raises
30 side heel touches

110 min
Warm up for 40 min

1.Metcon
Winter war karsintalaji 1
For time:
9-15-21-27 thruster @ 30 kg
27-21-15-9 TTB
Time: 11.18

2.Strength
A. 4 sets:
3 bench press - 40 45 45 45
3+3 medball push throw

B. 3 sets:
12 DB press w/rotation - 20 20 20 lbs
12 bicep curls - 20 20 20 lbs
20 hollow rock