150 min
Warm up for 20 min
1.GS
A. HSW for 15 min
- 15 m.
B. BMU for 10 min
- 10 x 1
C. Bfly for 15 min
- 6 6 6 6 6 6 7 5 = 55 reps

2.WL
A. Power jerk + Split jerk
1+1 up to 75% effort

3.Conditioning
A. Every 4 minutes for 4 rounds:
14 cal Assault bike
- ALL OUT!
Times: 19 19 18 19 s.

4.Accessory
A. 3 rounds:
5+5 World's greatest stretch
8 Supinated lateral raise
10+10 Banded hamstring stretch
15s Passive hang

120 min
Warm up for 15 min
1.GS
A. HSW for 15 min
- 15 m.
B. Bfly for 15 min
- 6 6 8 7 7 7 7 = 50 reps

2.WL
A. Power clean
- Build triples up to 75% effort

3.Gymnastics priming
Every minute on the minute for 24 minutes:
1) Chest to bar pull ups (rpe 8) - 10 10 9 10
2) Row - 10 cal
3) Strict HSPU open standard (Rpe 8) - 6 6 6 6
4) Row - 10 cal
5) Toes to bar (Rpe 8) - 10 10 10 10
6) Row

4.Accessory
3 rounds:
10+10 Lateral box step ups
10 Jefferson curls
- Rest 90s between rounds-

Rest day
Total workouts of the week 14 hours, x 7

Metcon: ma, ti, ke, pe, la
Aer: to, 50 min
Squat: -

Gymnastics:
CTB - 105
Pull up -
TTB - 85
HSPU - 110

MU - ma, pe - 28
BMU - ke - 12
Bfly - 200
Bfly CTB -
HSW - 55 m.

Sleep 5/7
Avg. t. asleep 7 h 50 min
Avg. tt. bed 22:35
EA. 43 kcal/FFM

70 minutes, Basic Endurance

Row 1500m
15 m HS walk
Bike 50 Cal
10 Deadlift 100/70kg

3 rounds for time of

• 500-m row
• 100 double-unders
• 20 thrusters

Men 65 lb.
Women 45 lb.

20 pull ups
50 pallo maasta hartioille
50 devils press
50 kb etukyykky
50 boxin yli hyppyä
100 tuplanarua

5 rounds for time of

• 7 left-arm dumbbell rows
• 7 right-arm dumbbell rows
• 21 dumbbell bench presses
• 500-m row

Men 50-lb. dumbbells
Women 35-lb. dumbbells

3 rounds of: 20 cal row, 10 ohs from floor 60/42,5kg. Rest 1:00 between rounds.

4x 60 Double-Under, 20 lateral bar over burpee.

Find a heave set of: 1 Power clean + 3 jerks, you have 15 min after the metcon.

3x: 25m front rack walking lunges 60/40kg, 25 kipping hspu