Warm-up
3:00 BikeErg @ easy pace
1:00 SkiErg @ easy pace
+
0:30-1:00 Hang from rings
5/side ATG Split squats
10 Kang squats
3-5 Pike compression slides
10 Box jumps
10 Burpees
+
Build to workout weight for wall balls, lunges and Devils presses
* Practice few sets of Toes To Rings /GHD sit-ups and box jump overs between movements

Rest day, total workouts of the week 16 hours, x 8

Strength & conditioning
Metcon x 2
Aer x 2 - 125 min
BB x 1
Squat 90 kg 1 RM

Gymnastics
MU - 77
BMU - 10
BFLY - 70
BCTB - 70
HSW - 45 m

Recovery
Sleep 5/7
Avg. 22:35
Avg. 7 h 50 min
EA 39 kcal/FFM

21 - 15 - 9

*wallball (8-14)
*thruster (20-35)

Aim each set unbroken. Rest as needed between the rounds

70 min
Warm up for 10 min

1.Rowing intervals
A. 6 x 1000 m @ 2:08-2:10/500 m pace
- Rest 60 s between sets
- Avg. speed: 2.09.5, 2.09.0, 2.08.1, 2.07.5, 2.06.8, 2.05.4 / Total 2.07.7
- HR 164/184

Cool down for 10 min

2.Accessory
A. 10+10 Supine Hip CARs

B. 2 rounds:
10 Hips down push ups
10 Straight leg sit ups

C. 10+10 Quadruped shoulder CARs

170 min
Warm up + COS 20 min

1.Ring muscle up practice
A. High amplitude ring swings
- Accumulate 60 swings

B. MU
- MU+CTR 5 x 1
- MU 1 + 7 x 2
- MU x 20

C. False grip top of pull up L-swings with transition
- Accumulate 15-30 in sets of 3-5 > 10 reps

2.BFLY + BCTB
- Bfly 20
-BCTB + kip swing 4+4 x 6

3.Snatch + Snatch balance
Heavy but technical 1+1 for the day

4.Strength
A. 4 sets:
15 Wide grip lat pulldown - 30 30 30 30 kg
15 Seated DB Press - 20 20 20 20 lbs

EMOM 12

*toes to bar kipillä / tekniikka / sopiva määrä
*köysikiipeily 1-3 reps
*rest

AM: 65 min
3 min run/1 min walk
133/157
6.45/5.06 min/km
9.75 km

PM: 160 min
Warm up + COS 15 min

1.HSW
- 10 m

2.MU
- Drills
- MU+CTR 5 x 1
- MU 10 x 2 + 2 x 3
- MU x 31

3.BFLY+BCTB
- Bfly 25
- BCTB+kip swing 4+4 x 6

4.HSPU strength
5 x 5: Assisted lift off + pike push up

5.Hang power clean
A. Heavy double for the day
- No straps!

B. Every minute on the minute for 10 minutes:
5 Hang power cleans @ 80-85% of 2) - not done, elbow pain

6.Strength'
A. 4 sets:
Bulgarian ring rows x Tough effort (RiR 1-2) - 12 12 10 10
KB Belt squat x 12 - 24 28 28 28 kg

170 min
Warm up for 15 min

1.Snatch 3 RM

2.Gymnastics
A. EMOM14:
1) Strict HSPU - 7 x 6
2) Toes to bar - 8 8 8 9 10 10 10

3.Metcon
A. 12 min amrap:
500 m Row
8 Burpee box jumps
Result: 4 rounds

• Rest 5 min

B. 8 min amrap:
20 KB Swings - 16 kg
20 Wall balls
Result: 4 rounds + 14 KBS

4.Strength
A. 3 sets:
10/side single arm DB row, one foot elevated - 25 25 25 lbs

B. Accumulate 40 reps of dead bug

C. 4 sets:
8/side DB STOH single arm - 30 35 35 35 lbs

D. 3 sets:
12 low cable pulley - 40 40 40 kg
12 side lat. raise - 10 10 10 lbs
10 bicep curl - 20 20 20 kg

E. Tabata shoulder press - 10 kg

F. 3 sets:
8/side bulg. split squat - 25 25 25 lbs
30 GHD sit ups to parallel

Clean&jerk 6x1 build weight

Run 1.5 mile for time