120 min
Warm up for 20 min
1.Gymnastics
A. BMU practice for 20 min
- 6 x 3 = 21 reps

B. Bfly CTB practice for 25 min
- Box 2 x 10 2 x 8
- Swing + CTB 7 x 3 + 3

C. Bfly practice for 10 min
- Total of 30 reps

2.Conditioning
8 Rounds: 2 min on/ 1 min off:
A. 12 cal row + ME Cindy remaining time
Total of 4 rounds + 21 reps = 141 reps
B. 12 cal row + ME of 5 Deadlift @ 70 kg, 8 Toes to bar
Total of 6 rounds + 1 rep = 79 reps
HR 162/183

3.Accessory
A. From Friday 2 Rounds:
15+15 Single leg Reverse hyper - 30 kg
10 Around The world (Vatsaliike, ei kahvakuulaliike)
-Rest 90 s-

150 min
Warm up for 20 min
1.Gymnastics
A. MU practice for 60 min
- RS 3 x 8
- TWB 3 x 3
- 1 S + 1 HTR x 7
- 1 S + 1 MU x 5 (total of 18 attempts)

B. Rope climb practice for 10 min

2.WL
A. Full Clean and jerk - Heavy double for The Day

B. Slow Clean pull
5 x 2 @95-110% of 1)
60 62 65 67 69 kg

3.Conditioning
A. 3 Rounds:
2 Rope climbs
12 Double kb Thrusters 16 kg
Time: 6.37
-Immediately into-
20 Devils press over The box - 25 lbs
Time: 4.32
Total time: 11.09
HR 174/184

60 min
50 min freestyle swimming
10 min flip turn practice

150 min
Warm up for 15 min
1.Gymnastics
A. HSW practice for 15 min
- 21 m.

B. MU practice for 50 min
- RS 4 x 8
- Turn 2 x 3
- 1 swing + 1 HTR 5 x 1
- 1 swing + 1 MU x 7 (total of 15 attempts)

2.WL
A. Power Clean - Touch n go 3 RM

B. Every 20 s. for 10 minutes:
1 Power Clean @ 90-100% of 3 RM weight
- 54 kg

3.Strength
A. Back squat 5 x 2 > split squat with barbell
8/side x 35 40 40 40 kg

B. 2 rounds:
10 Supinated DB lateral raises (Light)
25 Banded tricep extension
25 Banded Bicep curl

Heavy single for weighted pull up

AM: 60 min
1.PK: 4 x 2000 m Ski-erg
1) 2.42.4/500 m - 121/131
2) 2.37.8/500 m - 135/145
3) 2.33.2/500 m - 146/156
4) 2.28.1/500 m - 154/164
2.Mobility for 10 min

PM: 150 min
Warm up for 15 min
1.Gymnastics
A. HSW practice for 15 min
- 22 m.

B. Bfly CTB practice for 25 min
- Box 2 x 10 + 1 x 8/s.
- Kip swing + CTB 10 x 3+3

C. Bfly practice for 10 min
- Total of 55 reps

D.Toes to Bar practice for 10 min

E. 3 sets:
10 s ME toes to bar - 6 6 6
30 s steady pace tuck ups
-20 s rest-
10 s ME Kipping HSPU - 5 5 4
30 s Shoulder presses with stick
-50 s Rest-

2.Conditioning
A. For cal:
Tabata assault bike
- 71 cal, 10 - 7 cal/20 sec., max/avg. watts 955/397, max/avg. rpm 92/58
-Rest 2min-
Reverse Tabata assault bike
- 48 cal, 6 - 4 cal/10 sec., max/avg. watts 1014/374, max/avg. rpm 94/55

3.Strength
A. 4 sets: > 3 sets
20 Horizontal row > 10 reps - 20 20 20 kg
15+15 Half kneeling DB press - 15 15 15 lbs
20+20 Side crunches
-Rest 90 s between rounds-

10,9,8,7 etc
DU (x3)
TTB
DB snatch (20 kg)
Clean (50 kg)
3 hspu each turn

A)
500m bike/row/ski
40 deadlifts
30 Hammer curl
20 t2b
10 hollow rocks

B)
50 cal Ski erg
40 ring dips
30 push presses 50/40kg
20 pull ups
10 hspu
20 kb swings 32/24kg
30 clean 50/40kg
40 floor presses 60/50kg
50 db snatches alt arms 30/20kg

Single Leg DB RDLs w. support: 4 x 6 ea. Rest 30s.

3 rounds of:

3 min ergo
3 rnds
4 pull-ups
6 parallet push-ups
8 goblet squats 20kg db

3min ergo
left arm 20m db overhead walk
left arm 10 db push press
left arm 20m db farmers walk
left arm 10 db dead lifts
same set rigth arm