160 min
Warm up for 15 min

1.Gymnastics
A. Bar MU Drills
- 3 3 3 2 reps

2.Power snatch
A.1 RM

3.Metcon
A. 25 min AMRAP:
800 m Run
10 Squat snatches 60/40 > 35 kg
5 Bar muscle ups/10 Chest to bar/ 15 Pull ups > 3 BMU
- Rest 60 s. between rounds
- When at 25:00, finish the round you are on!
- Result: 4 rounds done in 30.00
- Round times: 6.42, 6.53, 6.38, 6.44
- HR 170/180

4.Strength
A. 3 sets:
SHSPU knees on box - 6 7 8

B. 3 sets:
10 bicep curl & press - 15 15 15 lbs
8 sa. DB row - 35 35 35 lbs

C. 3 sets:
12 side lat raise - 10 10 10 lbs
10 push ups

D. 3 sets:
15 bicep curls 15 kg

E. EMOM7: abs

150 min
Warm up for 15 min

1.HSW
- 18 m.

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

B. Ring muscle up
- 6x1+5x2 - 16 MU

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

D. False grip top of pull up L-swings with transition
- Accumulate 15-30 in sets of 3-5 - 3 3 3 4 4

3.Bfly + BCTB
A. Bfly - 22 reps
B. BCTB - 5x1 reps

4.Push press + Pause split jerk
Heavy 2+1 for the day

5.KB Belt squat
A. 4 x 12 - 16 24 28 32
- Rest 90 s. between sets, then

B. Max reps with last weight used @ 50X0 Tempo
- 32 kg x 13 reps

6.Accessory
A. Accumulate 20+20 Supine Hip CARs

B. Accumulate 10+10 Quadruped shoulder CARs

Rest day

30 min JH

170 min*
Warm up 20 min

1.HSW
- 20 m.

2.MU
- Skill drills
- MU 2x1+5x2
- MU+HTR 2x1+1
- Total reps - 14

3.BFLY + BCTB
- Bfly 3x7
- Box drills 3x10
- KCTB 2x5
- BCTB 6x1

4.HSPU strength
A. 3-5 sets: Assisted lift off + pike push up - 5 5 5

B. Slow eccentric Strict HSPU on dumbells 3x5
- Knees on box

5.Back squat
A. 4 sets:
3 Back squats @ 73-78 kg
- Rest 15 s
3 High box jumps - 30" + 15 kg plate
- Rest as needed

6.Strength
A. 4 sets:
15 DB Bench - 15 20 20 20 lbs
10+10 Single arm DB High pulls - 15 20 20 20 lbs
- Rest 2 min between sets

B. 3 sets:
10 side lat raise - 10 10 10 lbs
15 bicep curls - 15 15 15 kg

Recovery workout 20 minutes

Row/Ski 1000
20 air squat
30 sit ups

150 min
Warm up 10 min

1.HSW skill

2.1 ¼ Front squat
Build to challenging set of 3
25 35 45 50 55 60

3.Hang squat clean
A. Build to heavy set of 5

4.Strength
A. 4 sets:
Staggered stance KB RDL x 10+10 - 12 16 16 16 kg
KB Front rack step up x 10 - 12 16 16 16 kg
- Rest 60-90 s. between sets, alternate movements

5.BFLY pull up
- 30 reps

6.Core
- EMOM7: abs

AM: 70 min
1.Aerobic work
A. Alt. between ergs for 70 min:
10 min bike
10 min row
10 min ski

PM: 160 min
Warm up for 15 min
- 20 m. HSW

1.MU
Ring Muscle up practice:
False grip low amplitude ring swings
- Accumulate 80 reps
Ring muscle up
- 8x1+6x2 - 20 reps
Bottom of ring dip swings
- Accumulate 70 reps in sets of 7-10
Ring support swings
- Accumulate 60 reps in sets of 8-10
Front swing pull back
- Accumulate 50 reps in sets of 6-10
High amp ring swings with hollow pull to chest
- Accumulate 40 reps - not done

2.Push press
A. 8 RM

B. 5 sets:
6 Push presses @ 8 RM weight - 45 kg
- Rest 30 s.
6 Pendlay rows @ RiR 2 weight - 45 kg
- Rest as needed

3.Core
A. Accumulate 90 s. of L-sit
- Rest as needed, then
B. Accumulate 60+60 s. of Side star plank

Rest day at Helsinki

95 min
Warm up for 15 min

1.Ring muscle up practice
High amplitude ring swings
- Accumulate 60 swings in sets of 6-8
Ring muscle up
- 8x1+2 - 10 reps
Front swing pull back with transition
- Accumulate 15-30 reps of: 3 pulls + 1 transition

2.Clean and jerk
1 RM

3.Clean pull
Not done

4.Strength
A. 3 sets
Stationary dips x Tough (RiR 1-2) - 9 9 9 reps
DB Prone row x 10 - 30 30 30 lbs
- Rest 60-90 s between sets

On a 25-minute clock

As many rounds as possible in 5 minutes of
10 strict pull-ups, 20 push-ups, 30 squats

Then, as many rounds as possible in 5 minutes of
8 strict pull-ups, 16 push-ups, 24 squats

Then, as many rounds as possible in 5 minutes of
6 strict pull-ups, 12 push-ups, 18 squats

Then, as many rounds as possible in 5 minutes of
4 strict pull-ups, 8 push-ups, 12 squats

Then, as many rounds as possible in 5 minutes of
2 strict pull-ups, 4 push-ups, 6 squats