45min amrap:

• 10cal SkiErg
• 3 takakyykky
• 1 tiukka leuanveto

Kyykyn aloituspaino 1RM-100kg.
Lisää painoa 2,5kg joka kierroksella.

Rest day, total workouts of the week 13 hours, x 7
Metcon: ma, pe, la
Aer: ti, 50 min
Squat: 1345 kg

Gymnastics:
CTB -
Pull up -
TTB - 40
HSPU - 50

MU ma, pe - 38
BMU ke, pe - 34
Bfly ti, ke, la
HSW ma, ti, ke, pe

Sleep 3/7
Avg. time asleep 7 h 55 min
Avg. time to bed 22.50
Avg. energy availability 44 kcal/FFM

7 rds:
1min Ski (fast)
3min recovery

Rest 5min

7 rds:
1min Ski
3min recovery

Run 5-10 times up to Mustavuori hill

EMOM 10 min

2-5 Snatches
35" Double Under Practice

Eilinen/Lepo

Ensi olisi jälleen kepeempi, mutta nostellaan. Otetaan koukkupolvet samaan rytmiin :)

3 Sets:
In a 2:30 minute window, complete:
1:45 of "Paced" Row*
Max Muscle-ups in remaining 45 seconds
*Pace for men = 1200 cal/hr; Pace for women = 800 cal/hr

EMOM 15min
1+1 Snatch

7 min row, 2 min AB, 6 min row, 2 min AB, 5 min row, 2 min AB, 4 min row, 2 min AB. Row at or slightly faster than 5k PR pace, AB is active recovery, just keep the bike spinning.

Rytkettä !