Korkea Te - veto + Panda pull + tempaus

6 x 1+1+1 x 50%

Raakatempaus puolesta reidestä + tempaus taskuilta

1+1x60%, 1+1x65%, 1+1x70%, 1+1x75%, 1+1 x 80%, 3 x raskas

Takakyykky 5 x 3 x 80%

Jalannosto riipusta 4 x 10
Reverse Hyper 4 x 15

Rest day, total workouts of the week 4 hours, x 3
Deload

Strength & conditioning
Metcon x 1
Aerobic work x 2 - 105 min
Upper body strength -
Squat -

Gymnastics
MU - 30
BMU -
BFLY -
BCTB -
HSW -

Recovery
Sleep, 8+ hrs/week - 5
Avg. time to bed - 22:40
Avg. hours asleep - 8 h 00 min
Avg. cals/day - 2370

1)
Run 200
Thruster 6 50/35kg
Hs walk 10m / 15 taps

REST 3min

2)
2ring mu
4 hspu
6 KB swings

REST 3min

3)
6 Bar over burpee
9 power Snatch 50/35
12 T2B

OHS w/pause

5x3
3x2

50-40-30-20-10 of
Sumo deadlift high pull
Hang power clean
Push jerk

@30-40 % of C&J 1 rep max

4 rounds:

HSPU 10
T2B 10
HS walk practice 40s
Pull-up 10
Rest

Partner WOD
A:10min amrap
7 Burpees
7 wall balls
7 Push ups
*alternate exercises
1min rest
10min amrap:
7 cal row
7 pull ups
7 kb swing 24/16
*alternate exercises

Clean deadlift 6x3

110-115%

Every 2 min hang power clean

5-5-5-3-3-3

70-80%

1A) tempaus polvelta 3x5
1B) tempaus lantiolta 3x5
1C) alle meno 3x5
2) Tempaus riipusta 3x60%, 3x70%, 2x80%, 1x90%
3) Allemeno 4x2x75%
4) tempaus veto 3x2x110%
5A) EK 4x2x75%,
5B) hoppa och skutta