5 x Tabata w/ 3min rest between

Pull up (kipping)
Air sq

Burpee
Lunge

Push up
Sit up

Back burpee
Reverse lunge

Box jump
Speed rope

2:00 Global Foam Roll Quads
2:00 Global Foam Roll Hamstrings
2:00 Parasympathetic Breathing

3 rounds:

Istuen pystypunnerrus x 10
Rengassoutupito max aika
Lisäpainohollowpito, max aika

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups
6 squat snatches, (95 / 65 lb.)
Then, 3 rounds of:

7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.)

Prior to 12:00

3 rounds of:

8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.)

”Three Stooges”, in teams of 3

100/70 cal row
100 box jump overs
100 power snatches 45/30kg
10 rope climbs
100 power snatches 35/25kg
100 box jump overs
100/70 cal row

Mixed teams:
2 guys, 1 girl - row 90 cal
1 guy, 2 girls - row 80 cal

First minute 1 push up
Second minute 2 push ups etc.

”Bell”
3 Rounds for Time
21 Deadlifts (185/135 lb)
15 Pull-Ups
9 Front Squats (185/135 lb)

8x8 Deadlift

Rest day, total workouts of the week 14 hours, x 8

Strength & conditioning
Metcon x 2
Aer x 2, 100 min
BB x 1
Squat 750 kg

Gymnastics
MU - 70
BMU -
BFLY - 135
BCTB - 45
HSW - 40 m

Recovery
Sleep 3/7
Avg. 22:45
Avg. 7 h 30 min
EA 38 kcal/FFM (5/7)

AM: 40 min
Aerobic work
3 min run/1 min walk

PM: 75 min
Yin yoga