125 min
Warm up for 15 min

1.SHSPU
A. 1 set of:
- SERRATUS LEANS x 60s

B. 1 set of:
- PROTRACTION PUSH UP x 6

C. 7 sets of:
- (KNEELING) BOX HSPU NEGATIVE x 1, 8s down
Rest 75s between each set

D.3 sets of:
- PUSH UP HOLD x 15s
Rest 60s between sets

2.WL
A. Dip Snatch
- Build to RPE 9 Single for the day

B. Every minute on the minute for 3-6 sets:
- Dip Snatch @ 85-90% of todays top set

3.Back squat
A. Sets of 5 up to RPE 8
- 55 65 72.5 kg

B. Working sets
- 4x5x72.5 kg

C.. Back squat jumps
- 3x3x15 kg

Rest day, total workouts of the week 12 hours, x 7
Week 2/3

Strength & conditioning
Metcon x 3
Aerobic work x 2 - 75 min
Upper body strength -
Squat - 2410 kg

Gymnastics
MU - 55
BMU -
BFLY - 30
BCTB - 45
HSW -

Recovery
Sleep, 8+ hrs/week - 2
Avg. time to bed - 22:55
Avg. hours asleep - 7 h 55 min
Avg. 2730 kcal/day

5 x 3

Rest day

At Helsinki 24.-27.7.2020

AMRAP 30:00
400m x Row/Ski or 20 Assault Bike Cals
20 x USA Kettlebell Swings @ 24/16kg
2 x Rope climb
20 x Toes to Bar

Goal: 3+rounds

10 min emom

Power clean + hang power clean

AM: 40 min
1 min run/1 min walk
5.8 km, 7.00 min/km
HR 123/152

PM: 135 min
Warm up for 20 min

1.MU
- Drills
- MU 30x1

2.SHSPU
A. 8 sets of:
- (KNEELING) BOX HSPU NEGATIVE x 1, 3s down + 3s hold off floor

B. ACCUMULATE 40s TOTAL TIME:
- PUSH UP HOLD

3.Metcon
3-4 rounds, faster each round:
12 Hang KB Snatches @ medium weight - 16 kg
30 Double unders
20 m Sandbag walking lunges - 15 kg
- Rest 90 s between sets
- Times: 2,03, 1.54, 1.45 ,1.43

130 min
Warm up for 20 min

1.Gymnastics
Every 90 s. x 10:
Strict muscle up x 1

2.Deadlift
- 5x3 @ RPE 9

3.Metcon
A. AMRAP10:
8 Squat cleans 60/40 > 35 kg
200 m Row
Reps: 5 rounds + 4 clean

Rest to full recovery

B.For time:
21-15-9
DB shoulder to overhead - 13.6 kg
Box jumps 20"
Time: 3.29

For time:
20 cal AB
15 devil’s press @25lbs
800m run
15 cal AB
12 devil’s press
600m run
10 cal AB
9 devil’s press
400m run

A)
10 Burpees to target
16 Wallballs @ 20/14lbs
20 DB snatch @ 22.5/15kg

B)
10 T2B
15 Box jumps
20m OH walking lunges @ 22.5kg /15kg