150 min
Warm up EMOM10 + 10 min mob.

1.Gymnastics
A. HSW practice for 10 min
- 15 m.

B. MU practice for 50 min
- Drills: RS, TWB, jump turn, HTR
- 2 swing + 1 MU x 5
- 1 swing + 1 MU x 5
- Total of 10 MU (+ 6 attempts)

2.WL
A. Every 15 s. for 8 minutes:
1 Power snatch @ 5 RM weight of Wednesday
- 40 kg

3.Conditioning
A. 2 min on/ 1 min off for 7 rounds:
15 cal Row
Max Strict handstand push ups remaining time (Openin skaalaus)
- 6 3 4 3 3 4 2 = 25 reps

4.Accessory
A. 4 sets:
10 Ring face pulls (1s hold at top)
10 Deficit push ups (Slow and controlled)
15+15+15 Gymnastics swimming
- Rest 90 s. between sets-

30 min walking

Lihashuolto JH 60 mi

170 min
Warm up: EMOM12 + 10 min mob.

1.Gymnastics
A. HSW practice for 10 min
- 15 m.

B. BMU practice for 20 min
- BMU 10 x 1 + 3 x 2 = 16 reps

2.WL
A. Power snatch - Touch n go 5 RM
25 25 25 25 25 25 30 30 35 37.5 40 kg

B. Snatch balance + Overhead squat - 4 x 2+1
25 30 35 40 42.5 kg

3.Conditioning
A. 5 rounds for time:
5 Deadlifts 80 kg > 75 kg
10 Burpees
Time: 3.51

• Rest as needed -

B.10 min AMRAP w/ a weighted vest - 10 kg
10 cal Assault runner
10+10 Lunges (10 on one other leg first, 10 on the second after)
10+10 m Sled push (70kg on the sled)
Result: 4 rounds

• Rest 2 min-

C. For time:
30 Burpee chest to rings
Time: 6.04

Cool down: 10 min bike

AM: 60 min
2 min run/1 min walk
8.6 km
125/158
7.02/4.05 min/km

PM: 140 min
Warm up for 25 min
1.Gymnastics
A. HSW practice for 15 min
- 25 m.

B. Bfly pull up practice for 20 min
- 7 8 7 8 7 8 5 = 50

C. EMOM6: kip HSPU - 6 6 6 5 5 5 = 33 reps

2.Strength
A. Farmers carry
20 min to find challenging weight on 15+15 m trip
20 32 42 48 kg

3.Gymnastics conditioning
A. Chest to bar priming
- 5 7 3 7 3

B. Every minute on the minute for 15 minutes
1) 8 Power cleans @ 35 kg
2) Chest to bar (RiR 2-3) - 10 10 10 7 6
3) 10 Medball bearhug squats 40-50 lbs - 40 lbs

4. Accessory
3 sets:
4 Back bridge lifts
6 Cuban press complexes - 10 kg
8 Scap push ups
- Slow and controlled all the way through. Pauses in top and bottom positions in all movements.

AM: 70 min
WU for 25 min
1.Conditioning
A. Every 3 minutes for 30 minutes:
15 cal Ski-erg
12 Double DB Squats - 2 x 10 kg
Times: 1.49, 1.45, 1.44, 1.43, 1.42, 1.41, 1.38, 1.36, 1.35, 1.31
Cool down for 15 min

PM: 160 min
Warm up EMOM14 + 10 min mob
- 25 bfly

1.Gymnastics
A. RMU practice
- Drills: RS, TWB, HTR
- 2 swing + 1 MU x 15
- Total of 15 MU

2.WL
A. Every 2 minutes for as long as possible:
Clean + 2 Shoulder to overhead
- Start at 45 kg, work up 2,5 kg at a time

3.Strength
A. Deadlift
4 RM (Max 3 sets)
85 95 195 110 kg

B. 3 sets:
Deadlift x 2 @ 4RM weight (Fast!) - 110 kg
- Rest 15 s-
4 High box jumps
30" + 15 kg plate
- Rest 3 min-

4.Accessory
A. Single leg reverse hyper 4 x 15+15 - 30 kg
B. Side plank hip raises 4 x 15+15
- Rest 60 s. between movements-

Rowing/running 5x1km vila 1minut mellan varje intervall

4x10
85%

4x7 85%

Aerobic endurance for 60-90min:

40-60min HR 55-65% (wattbike, outdoor biking, bike erg, row)
20-30min HR 65-75% (running, ski erg, rowing, biking)

Partner WOD
8min amrap
8 DB power clean
8 DB farmer carry reverse lunges
2min rest
8min amrap
8 DB push press
8 DB farmer carry reverse lunges
*Partner 1 performs a full round while partner 2 holds plank position.