A: Every 90sec for 12min
Snatch x2 @ moderate weight
(fokus på andra draget och att få till ett högt drag med armbågarna)
B: Dead Lift 5rm @RPE 7 + 3x5 deload sets @90%
C: Superset x3
C1: Double KB front rack split squat x5
C2: WPU x5-8
D: Superset x3
D1: Standing filly press into filly carry x6-8+30m/arm
D2: GHD back extensions x15
E: Triset x3
E1: Evil wheel 8-10
E2: Triceps extensions xMax
E3: Calf raises x8-15

25mins of:
15-30m x Heavy Sledpush
30m Front Rack KB Carry @ heavy
15m Overhead KB Carry @ moderate

• Keep a steady pace for the entire work time. Resting as needed before the sled push

5 Rounds of:
8m Handstand Walk or 20-30s Handstand Hold
10-20s Hollow Hold or L-Sit Hold

• Rest as needed between sets.

• 5-5-5 of:
BB Front Squats
5RM
90% 5RM 5-5 reps

55 min
2 min run/1 min walk
122/143
6.52 min/km

90 min
Warm up EMOM12 + 7 min mob.
1.Gymnastics
A. HSW practice for 15 min
- 30 m.

B. BMU practice for 15 min
- 10 x 1 reps

C. Chest to bar + butterfly pull up practice
- Bfly pull up - 6 7 5 5 5 7
- CTB (kip) - 4 3 3 8 8 = 25 reps

2.Conditioning
A. Every 4 minutes for 20 minutes:
8 Burpee box overs
10 Pull ups
15 Cal bike
Times: 2.05, 2.07, 2.06, 2.06, 1.58

3. Accessory
A. 2 rounds: WL 101 Hip flow

75 min
Warm up EMOM10 + 10 min mob.
- 20 HSPU, 30 bfly

1.Gymnastics
A. HS Walk practice
- Handstand rocks 2-4 sets of comfortable reps
- Box pike Single arm HS Hold 2-4 sets
- Wall facing Single arm HS Hold 3-4 sets
- Suoraa kävelyä - 10 m.

2.Accessory
A. 3 sets:
A) 15 KB Jefferson curl - 12 kg
B) 20-30s Tuck hold on parallettes - 30 s.
C) 20 Banded pull aparts
- Rest 60 s. between movements-

B.Prone shoulder CARs - 3 x 10

75 min
Vapaauinnin lyhytkurssi

140 min
Warm up EMOM12 + 8 min mob.
- 30 bfly

1.Gymnastics
A. MU practice for 60 min
- Drills: RS, TWB, HTR
- 2 swing + 1 MU x 8
- 2 swing + 2 MU x 3
- Total of 14 MU

2.WL
A. Snatch balance + Overhead squat
1+2 Build to 70% effort
- 25 25 30 35 40 42.5 kg

3.Aerobic work
A. For 60 minutes:
3 min Erg - AB
10m Seal walk (Slow and controlled)
3 min Erg - slo
10 Hips down push ups
3 min Erg - run
10+10 Deficit split squats - 12 kg
Total of 4 rounds + 3 min ski erg
130/151

Rest day, total workouts of the week 16 hours, x 8

Metcon: ma, ti, ke, pe, la
Aer: ti, to, 60 + 30 = 90 min
Squat: -
BB: la

Gymnastics:
CTB - 65
Pull up -
TTB - 25
HSPU - 60

MU - ma, pe - 25
BMU - ke, la - 28
Bfly - 105
Bfly CTB -
HSW - ti, ke, pe, la - 83 m.

Sleep 4/7
Avg. tt. bed 22:30
Avg. t. asleep 7 h 50 min
Avg. EA 44 kcal/FFM

30 + 150 min
Warm up for 10 min
1.Gymnastics
A. BMU practice for 15 min
- 12 x 1 reps
B. Butterfly pull up practice for 10 min
- 6 7 7 9 = 30 reps

Hard routine
2.Warm up for 15 min

3.WL
A. E2MOM12: 3 split jerk from rack
25 30 35 40 45 48 50 50 50 kg

4.Strength
A. 15 min to find 2 RM weighted pull up
Pull up: 5 10 15 20 25 kg PR!
Chin up: 27 kg PR!

5. Conditioning
10 x 2 min on: 1 min off
A. 14 cal row + max reps wall ball
- 20 22 22 22 24

B. 13 cal AB + max meters HSW
- 5 5 5 5 5 m (in 2-4 sets)

6.Accessory
A. KB sumo deadlift - 4 x 10 x 16 kg

B. KB split squat between plates 10/side - 12 12 16 kg

C. EMOM7: abs

D. 3 sets: 2 arm DB push press - 10x30 8x35 10x35 lbs

E. Single arm KB press - 4 left, 2 right - 6x12 kg 3x6x10 kg

F. Bottom up press only left - 2 x 6 x 6 kg

G. Bicep curl tabata with barbell