Accessory:

2 rounds:
12 landmine rotations with split jump
20 side plank crunches, R
20 side plank crunches, L

For Time with partner (IGYG), cap 22 min

Buy in:

50 Partner over burpees (partner in plank)

3 R:

10 Synchro DB Snatch, alt. 22,5/15 kg
20 TTB

Second buy in:

100 Shoulder Taps

3 R:

15 Axle thrusters 39/29 kg
15 Pullups

Buy out:

50 Ring dips

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Reps are the total amount for the team. Divide them anyhow, except synchro db snatch. The db must be overhead at the same time.

Start with
50 partner over burpees,
then 3 rounds of 10 sync. db snatch and 20 ttb,
then 100 shoulder taps,
then 3 rounds of 15 axle thrusters and 15 pullups,
finish off with 50 ring dips.
Your score is your total time for completion.

Push press 4x6 reps

Rest day, total workouts of the week 13 hours, x 7
Week 1/3

Strength & conditioning
Metcon x 3
Aerobic work x 2 - 85 min
Upper body strength x 2
Squat - 1800 kg

Gymnastics
MU - 65
BMU -
BFLY - 145
BCTB - 70
HSW -

Recovery
Sleep 3/7
Avg. 22:50
Avg. 7 h 50 min
Avg. 2900 kcal/day

60 min PK ergoilua, ennen tai jälkeen edellisiä treenejä.

Kb pyramid
5-10-15-20-25-30-25-20-15-10-5
Unbroken rkb swing

Viikko 1

5x10

FT:

1km bike-erg
50 GHD
1km bike-erg (standing)
50 push-up
1km bike-erg
100m 2xKB walking lunge
1km bike-erg (standing)
50 push-up
1km bike-erg
50 GHD
1km bike-erg (standing)

1) EMOM 5
High hang pull
Hang high pull
Muscle clean
Split jerk

Rest 3 min

EMOM 12
1 clean & jerk
Build up to 75% of C&J 1 RM

2) AMRAP 5 min
15 bar facing burpee
Then 2-4-6-8... etc
Power snatch @40kg
Pull up

Rest 5 min

AMRAP 5 min
15 bar over burpee
Then 2-4-6-8... etc
Thruster @40kg
T2B

3) Cool down
15 min easy bike erg
On 3:00, 6:00, 9:00, 12:00
12 kb swing @12 kg
10 hollow rock

5 rounds for quality:

1. 6-10 hspu
2. 6-10 pullup/c2b/muscleup

Choose the move(s) you want develop,
you can do strict or kipping.