AM: 45 min
3 min run/1 min walk

PM: 170 min
Warm up + COS 20 min

1.Ring muscle up practice
A. High amplitude ring swings
- Accumulate 60 swings in sets of 6-8

B. MU
- MU+A+H 5 x 1
- MU+CTR 1 x 1
- MU 4 x 2
- MU x 14

C. Front swing pull back with transition
- Accumulate 15-30 reps of: 3 pulls + 1 transition

2.Butterfly practice
- 3 x Box butterfly drill
- 3 x 4 Single rep butterfly + kip swing
- 3 x Tough butterfly sets - 10 12 11

3.Snatch + Overhead squat
A. Build to challenging but snappy 1+2

4.Strength
A. Accumulate 40 Wide grip lat pulldowns
- 5x8x30 kg
B. Accumulate 50 Banded tricep extensions - not done

150 min
Warm up + COS 25 min

1.HSW
- 22 m.

2.BFLY + BCTB
- Bfly - 50
- BCTB + kip swing - 5x3

3.SHSPU
A. Box pike negatives
- Feet on box down / knees on box up - 20"
- 7 6 6 6

B. Push ups
- 4 x Max effort
- 15 14 12 12

3.Back squat
- 6x1 @ 88 %
- Rest as needed

4.Front foot elevated KB Split squat
- 4 x 8+8
- 12 16 16 16 kg

AM: 50 min
Warm up 10 min
1.Rowing intervals
24x250 m @ 2:08/500 m pace
- Rest 15 s. between efforts
- Avg. pace 2.08.3/500 m
- SPM 26-27
- Avg. HR 170/181
Cool down 5 min

PM: 150 min
Warm up + COS 15 min
- HSW 10 m

1.Ring Muscle up practice
A. MU
- Swings 4x10
- MU + arch + hollow 5x1
- MU + CTR 1x1
- MU 1x1 + 10x2
- MU x 27

B. Bottom of ring dip swings
- Accumulate 70 reps in sets of 7-10

C. Ring support swings
- Accumulate 60 reps in sets of 8-10

2.Bench press
A. 5x5+ @ 80% of 1 RM - 48 kg
- Rest as needed-
- Last set 6 reps

3.Accessory
A. 3 sets
8+8 Three point DB-Row - 25 25 25 lbs
10 Side lat. raise - 10 10 10 lbs

B. Every 2 min for 4 rounds:
12 Single leg V-ups
Max effort Hollow hold - 40 30 25 20 s.

AMRAP 10
10 C2B
10 Squats
10 cal Xebex assault bike

Rest day, total workouts of the week 11 h, x 5

Strength & Conditioning:
Metcon x 1
Aer x 2, 90 min
Squat 1640 kg
BB -

Gymnatics:
MU - 30
BMU -
Bfly - 50
BCTB - 20
HSW - 27 m

Recovery:
Sleep 3/7
Avg. 7 h 50 min
Avg. 22:40
Avg. EA 39 kcal/FFM

140 min
Warm up for 15 min

1.Squat clean + Front squat + Jerk
A. Heavy 1+1+1 for the day
25 27.5 30 32.5 35 37.5 42.5 47.5 52.5 55 57.5 60

2.Strength
A: 4 sets:
3 Weighted pull ups - 10 15 20 22 kg
Max effort Handstand push ups (Strict if possible) - knees on box 20"
- 7 8 8 9

3.Metcon
A. 5x3 min on / 2 min off:
12 Overhead squats - 35 kg
50 Double unders
Max effort Ski - 335 386 390 395 410 m

4.Strength
A. 3 sets:
20 back ext. DB row on boxes - 20 20 20 lbs

B. EMOM7: abs

160 min
Warm up + COS 20 min

1.Ring MU Kipping practice
- RS 4 x 10
- MU 12 x 1
- CTR 13 x 1

2.Snatch + Hang snatch
A. Challenging 1+1 for the day (85% effort)
25 27.5 30 32.5 35 37.5 40 42.5 45 45 45 45

3.Front squat
4x3 @ 75-80% of 1RM
- Rest as needed

4.Accessory
A. 3 sets:
10 KB Jefferson's curls - 10 kg
6-10 Hanging scapula rotations
- Rest as needed between rounds

Rest day, total workouts of the week 15 h, x 7

Strength & Conditioning:
Metcon x 2
Aer x 1, 45 min
Squat 1665 kg
BB x 2

Gymnatics:
MU - 60
BMU -
Bfly - 55
BCTB - 15
HSW - 50 m

Recovery:
Sleep 2/7
Avg. 7 h 40 min
Avg. 22:30
Avg. EA 38 kcal/FFM

Rest day, total workouts of the week 14 h, x 6

Strength & Conditioning:
Metcon x 2
Aer x 1, 75 min
Squat 910 kg
BB x 3

Gymnatics:
MU - 65
BMU -
Bfly - 55
BCTB - ti
HSW - 40 m

Recovery:
Sleep 2/7
Avg. 7 h 30 min
Avg. 22:30
Avg. EA 39 kcal/FFM

Rest day, total workouts of the week 14 h, x 6

Strength & Conditioning:
Metcon x 1
Aer x 1, 70 min
Squat 1505 kg
BB x 3

Gymnatics:
MU - 50
BMU - 23
Bfly - 70
BCTB - ke, pe
HSW - 58 m

Recovery:
Sleep 4/7
Avg. 8 h 00 min
Avg. 22:30
Avg. EA 38 kcal/FFM