Shoulder press 2x6, 2x5

A: Öva bar Muscle ups
B: Armgång 5mx3
C: Strict chin ups 3x10
D: push ups 3x20

21-18-15-12-9-6-3 reps for time of

• Toes-to-bar
• Wall-ball shots

♀ 20-lb. ball ♂ 30-lb. ball

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(24)
WRK 6:00 REST 2:00 x3
10 alt db hang to overhead
10 body builders
10-10m shuttle runs

Finisher
60 double crunch
1:00 hamstring stretch

Kolme laitetta, minuutti per laite, neljäs minuutti taukoa.

On a 16-minute running clock, 2 rounds of:

• 2 minutes of double-unders
• Tabata single-leg squats, alternating legs each interval
• 2 minutes of box jumps

♀ 20-in. box ♂ 24-in. box

3 sets: 40s ON / 20s OFF
Rest 2-3min btw sets

1. Burpee tuck jump
2. Russian twist
3. DB thruster
4. Alt V-ups
5. Push-up
6. Plank crunches
7. Ring row
8. Toe touches
9. Devils press
10. DU

Tabata’s:
1. Mountain climber/plank crunches
2. DB bicep curl/skullcrusher

10 sets every 90s

2 power clean + 1 push jerk

60%->

3 rounds for time:

500 m row
40 wall balls
30 push ups
20 box jumps
10 pull ups
3-4 min rest

The second round is done in reverse order.

Rest day, total workouts of the week 13 hours, x 7
Week 1/3

Strength & conditioning
Metcon x 3
Aerobic work x 2 - 85 min
Upper body strength x 2
Squat - 1800 kg

Gymnastics
MU - 65
BMU -
BFLY - 145
BCTB - 70
HSW -

Recovery
Sleep 3/7
Avg. 22:50
Avg. 7 h 50 min
Avg. 2900 kcal/day