150 min
Warm up for 15 min
1.Gymnastics
A. HSW practice for 15 min
- 18 m.
B. BMU practice for 15 min
- 4 x 3

2.WL
A. Hang squat Clean
- 3 RM for the Day

B. Low hang Clean pull
- 4 x 3 @ 90-105% of 3 RM
- 54 57 60 63 kg

3.Gymnastics
A. Chest to bar practice
- Box both legs 2 x 10
- Box single leg 2 x 5+5
- Singles 3 x 1
- Kip swing + CTB 5 x 3+3

B. Bfly pull up practice for 10 min
- 1 5 6 1 5 11 reps

4.Intervals
10 Rounds: 90 s. on/ 90 s. off:
A) 60 Double unders + ME Butterfly
- 7 (+4 no reps), 8 (+3 no reps), 8 (+4 no reps), 4 (+7 no reps), 3 (+ 8 no reps)
- Total of 30 reps (+ 26 no reps)
B) 12 cal ski + ME Goblet squat 24 kg > KB walking lunge 2 x 16 kg
- 14 15 14 14 16 = 73 reps

5.Strength
A. 3 Rounds:
8+8 Bulgarian Split squat (Heavy) - 25 30 30 lbs
15 Reverse hyper (Heavy!) - 50 50 50 kg
-60s Rest between movements-

(Squat) Clean + Front Squat + Push Press + Jerk

3 sets of 3

Aerobic work for 50 min
1 min run/1 min walk
116/142

Iltapäivällä lihashuolto JH 60 min

4-4-4-4-4 of:
BB Deadlifts
90-95% of last week 5 @ 9 RPE 4-4-4-4-4 reps

3 rounds for time

• 5 Devil's press (22,5/15)
• 10 HSPU
• 15 Box jump over

30 DU after each round

Maksimikalorit:

• 20min SkiErg
• 2min tauko
• 20min BikeErg
• 2min tauko
• 20min soutu

1 cluster at 70-75%
4 Bob
8kcal machine

Seated press 4rm

EMOM40
-assault bike
-row
-skierg
-rest
Cal: 12,13,14,15,16,17,18,19,20,21

• 4 Round of:
GHD Hip Exstensions 20 reps
GHD Sit Ups 20 reps