5 Rounds for time :
12 Deadlift
9 Overhead Squat
6 Hang Power Snatch
Barbell 50/35kg
TC 11

• 1 rnd:
  1min. Row easy
  1min. Row moderate
  5 Burpee
  1min. Ski easy
  1min. Ski moderate
  5 Burpee
  1min. Air bike easy
  1min. Air bike moderate
  5 Burpee

• Mobility...

• 2 rds:
  1min. Row/Bike
  10 Squat
  10 Push up
  10 Ring Row

• 2 rds:
  6-8 Wallball
  4-6 T2B
  4-6 DB snatch

• Mobility...

• Work on MU, C2B, PU

35 min AMRAP
- 100 m Juoksu
- 20 kk heilautusta
- 100 M Juoksu
- 15 Kyykkyä kk:n kanssa
- 100m KK kantoa
- 10 Punnerrusta

Markkaa kierrokset ylös.

Tempaus ja päälle riipusta polven päältä

50% 2 X 2+2
60% 1+2
65% 1+2
70% 2 X 1+1
75% 2 X 1+1
80% 3 X 1+1

A.
3 sets:
10 Bench press
10 KB rows (2xKB)

B.
3 sets:
12 Strict dip
12 Strict pull-up

C.
3 sets:
10+10 Chest flyes
10+10 Lateral raises

D.
3 sets:
10+10 DB bicep curl
15 Push up
15 Tricep push down

E.
CORE
Tabata: V-ups / Toe touches
Tabata: Russian twist / Flutter kicks

Rest day, total workouts of the week 11 hours, x 5
Week 1/3

Strength & conditioning
Metcon x 2
Aerobic work x 1 - 45 min
Upper body strength x 1
Squat - 1165 kg

Gymnastics
MU - 60
BMU -
BFLY - 60
BCTB - 65
HSW -

Recovery
Sleep, 8+ hrs/week - 3
Avg. time to bed - 23:05
Avg. hours asleep - 7 h 45 min
Avg. 2700 kcal/day

35 min easy bike

3 rounds of

4 strict pull ups
4/4 DB push up row
12 sit ups

into 3 rounds of

6 T2B
6 DB snatch

Cash out

50 DU

RX 22.5/15 kg