3rft
10 devil press 24 kg
20 box jump
30 burpees
40 kettlebell swing 24kg
50 sit up

Rest day

60 min massage

liivillä.

4x3min work with partner
2min rest between rounds

3 min max rep db snatch
2 min rest
3 min max rep db/barbell front rack stepping lunges
2 min rest
3 min max rep burpee+5m shuttle run
2min rest
3 min max cal bike/row/ski

Total workouts of the week 11 hours, x 6
Week 2/3

Strength & conditioning
Metcon x 3
Aer x -
BB x 2
Squat - 4060 kg

Gymnastics
MU - 60
BMU - 15
BFLY - 80
BCTB - 65
HSW - 45

Recovery
Sleep 2/7
Avg. 22:40
Avg. 7 h 45 min
EA. 41 kcal/FFM

Three 8 min AMRAP
Syncronized weighted box step ups (35lb)
Other partner max cal rows
-rest-
Max TTB or variation
Max cal row/rest
-rest-
Max ground to overhead
Max cal row/rest

Weighted Chin Up 3x3x75%

8x65%
8x70%
8x75%
8x80%

Optional Accessory
GYMNASTIC STRENGTH

3 rounds, rest as needed between

1) 10-20 Landmine Twist video
2) 5-10 Strict TTB

RPE 3 to 4

Miran live-treeni!