Three sets of 3 full Snatches

Bent over barbell row 4x12 reps

A: Practice kipping for 10min

B: 10 km partner row
Switch every 1000m

Hip thrust 12-12-12-12-12 reps

105 min
Warm up + HSW practice for 25 min - 20 m HSW
1.Gymnastics - ring muscle up
A. Ring MU drills for 20 min
- Support swings 2 x 10
- Ring swings 4 x 5
- Turn with band 4 x 2
- Hips to rings 4 x 1

B. Every 80 s for 10 rounds:
1 Ring MU
- Total of 15 ring muscle ups

2.Conditioning
A. At 70 % effort:
10 min Ski - avg. pace 2.22 / 500 m
60 Double unders
10 min Row - avg. pace 2.14 / 500 m
30 Walking lunge steps
10 min Jog - avg. pace 6.00-6.15 min/km
Time: 33.15
160/174

30 MINUTES EMOM

• 5 Pullups
• 10 Pushups
• 5 Kettlebell swings 24kg

Team of 2
8/6 rft: (1 rnd each ath)
14 wall ball
7 POWER Snatch 60/40

Temppu / taitorata

Alussa 3 x tempaus, sitten erilaisia esteitä, puolessa välissä 3 x rive kyykkyyn

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

70 min
Warm up for 15 min
1.Skill
A. Butterfly pull up prep. for 10 min
B. Every minute on the minute:
0:00-05:00:
3-5 Unbroken Butterfly pull ups - 4 reps
06:00-->
Butterfly pull ups, adding one each minute
5 6 7 8 9 -
C. EMOM10:
1) 5 kip. HSPU - abmat
2) 8 TTB

2.Conditioning
A. For time:
25-20-15-10-5 - Wallballs
50-40-30-20-10 Double unders
All unbroken! :)
175/182