AMRAP 6
X-Band Walks x 10 steps each direction
Banded Leg Curls x 25 reps each leg
15s each Side Plank

3x3 - Press in Split
3x3 - Jerk Balance

5x2: Split Jerk

Split Jerk:
Set #1 - 70% of estimated 1RM Split Jerk
Set #2 - 75%
Sets #3+4+5 - Build to a heavy double for the day.

As many rounds as possible in 10min of

• 5 Burpee
• 10 Shoulder to overhead 50kg/35kg
• 15 Air squat

You go, I go full rounds

Rest 1min

As many rounds as possible in 10min of

• Max 100m runs or 150m rows

You go, I go

• 4 Heavy sets of 6 reps
• Rest 2-3min btw sets

30s on /1:30 off
Untill 100 cals
Assault bikella

AM: 75 min
Warm up for 15 min

1.Conditioning
A. For 40 minutes @ steady pace:
500 m Row - rnds 1-5: 2.20-2.15 / rnd 6: 2.15-2.10 / rnd 7: 2.05-2.00 pace
10 Push ups
500 m Ski - rnds 1-4: 2.35-2.30 / rnds 5-6: 2.25-2.20 pace
15 Double KB Deadlift (Heavy, but unbroken) - 2 x 20 kg
- 30 min steady pace, 10 min ”Racepace”

Round times
6.20, 6.30, 6.25, 6.20, 6.15, 5.55 + 500 m row @ rnd 7
HR 163/184
Cool down for 20 min

PM: 170 min
Warm up for 25 min
1.Gymnastics
A. RMU practice for 55 min
- RS 3 x 8
- TWB 2 x 3
- HTR 5 x 1
- 2 S + 1 MU x 4
- 2 S + 1 MU + 1 HTR x 2
- 2 S + 2 MU x 5
- Total of 16 MU

2.WL
A. Hang snatch from above the knee
Double every 2.5 minutes. Start at 35 kg, work up 2.5 kg at a time

3.Strength
A. Back squat 4RM
50 60 70 80 85 kg

B. Alt. between:
Back squat ( Fast reps!) 3 x 2 @ 4RM weight - 3 x 2 x 85 kg
Romanian deadlift - 3 x 10 x 50 kg
Rest 90 s. between movements

C. Single arm KB Farmers carry
Accumulate 400 m of single arm farmer's carry. Switch hands after 200 m
- 24 kg

Rest day, total workouts of the week 14 hours, x 8

Strength & conditioning
Metcon x 2
Aer x 2, 100 min
BB x 1
Squat 750 kg

Gymnastics
MU - 70
BMU -
BFLY - 135
BCTB - 45
HSW - 40 m

Recovery
Sleep 3/7
Avg. 22:45
Avg. 7 h 30 min
EA 38 kcal/FFM (5/7)

30 overhead squats 50/35 kg
10 muscle-ups
20 overhead squats 50/35kg
5 muscle-ups

4 rounds for time
400m Run
50 Airsquat

Takakyykyt 3 x 6