135 min

1.Warm up
A. EMOM20:
1) Run
2) 3 pull up + 6 push up + 9 squat
3) Ski
4) 10 hollow rock + 10 arch rock
5) Bike

B. Squat prep + COS

2.MU
A. Drills

B. MU 15x1

C. Strict MU 6x2

3.Hang power clean + Squat clean
Build to heavy 1+2 for the day

4.Clean pull on a riser
3x5 @ 100-105% of 2)
- 60 60 60 kg

5.RMU accessory
- Not done

AM: 60 min
Warm up for 10 min

1.Rowing intervals
A. 4 rounds:
3 min/90 s. @ 2:05/500 m
- Times: 2.05, 2.05, 2.04, 2.05
- Rest 2 min

B. 4 rounds:
3 min/90 s. @ 2:03-1:59/500 m
- Times: 2.03, 2.03, 2.03, 2.02
HR: 162/182
Cool down for 10 min

PM: 90 min
Warm up for 15 min

1.HSPU Strength
A. Pike push up: Accumulate 20-30 Reps
- 25 reps

B. Box Pike HSPU: Accumulate 20-30 Reps
- 24 reps

2.Back squat
4x4 @ 80-82.5 kg

3.Reverse hyper
4x15
- 30 40 40 40 kg

4.Accessory
Isometric shoulder press at endrange 3x6x3 s.

Total workouts of the week 13 hours, x 9
Week 1/3

Strength & conditioning
Metcon x 3
Aer x 2 - 75 min
BB x 2
Squat - 1645 kg

Gymnastics
MU - 40
BMU -
BFLY - 60
BCTB - 55
HSW -

Recovery
Sleep 5/7
Avg. 23:00
Avg. 8 h 5 min
EA -

• (1+1+1)-…-(1+1+1) of:
BB Power Snatch + Hang Squat Snatch + Overhead Squat
1RM

• 5-…-5 of:
BB Bench Press (0:01 pause)
5RM
Pause @ on chest

• 5-5-5-5 of:
BB Front Squat
5 @ 9 RPE (-5% Load Drop)
70% 1RM 5 reps
75% 1RM 5 reps
80-85% 1RM 5 reps
70-75% 1RM 5 reps

CHIPPER
50 Shoulder-to-Overhead 40/30
50 Russian kettlebell Swings 32/24
25 Bar Muscle up
20 Cal Row/Bike
25 Bar Muscle up
50 Russian kettlebell Swings
50 Shoulder-to-Overhead

KB emon 5min + amrap 5min x2 1min rest

KB Deadlift 2/6
KB Swing 2/6
KB Goblet squat 2/6
KB SA Puch Press 1+1/3+3
KB Upright Row 2/6
KB Rainbow 1+1/3+3

On the Minute x 9:
Wave #1: 80% of 1 rm
On the 0: 1 Front Squat
On the 1: 1 Front Squat
On the 2: 1 Front Squat
Wave #2: 85% of 1 rm
On the 3: 1 Front Squat
On the 4: 1 Front Squat
On the 5: 1 Front Squat
Wave #3: 90% of 1 rm
On the 6: 1 Front Squat
On the 7: 1 Front Squat
On the 8: 1 Front Squat

Aim here is to progressively climb in each wave, with slight reduction in weight after the third and final rep of the wave. Building for three weeks in this progression, with a 1-Rep Heavy on the final week.

3 Sets Not For Time:
7 Tempo Kettlebell Deadlifts
7 Seated Box Jumps
:30 Second Pole Prying