TC 6 min

A) 600M ROW FT (Vyr, Mot, Vyr 35+)

B) AMRAP: V / V 35+ Mot
6 TTB 6 TTB
4 PULL UPS 4 PULL UPS
2 BAR MU 24 DU
24DU

For time 200 strict pull up with a partner

Deadlift 4x5 + 1x5

For time
3 rounds

10 clean&jerk 45kg
20 cal echo bike
15 t2b

Rest 2min

AMRAP’7
Max Ski erg cals

Rest day, total workouts of the week 7 hours, x 5
Deload week

Strength & conditioning
Metcon x 2
Aerobic work x 4 - 220 min
Upper body strength x 1
Squat -

Gymnastics
MU - 15
BMU - 15
BFLY -
BCTB -
HSW -

Recovery
Sleep, 8+ hrs/week - 3
Avg. time to bed - 22:55
Avg. hours asleep - 7 h 45 min
Avg. cals/day - 2650

4 Rounds for quality

6m handstand walk
5 hspu
5 stict RMU w/ rubber band or 5 ring dips

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

Pull ups 5
Borzov walk 10m
Sit up leg raise? Linkkari 10
Back squat 10
Hand raise thrust sitting 10
X3
1min rest between sets

Leg raise hold 30s
Mave 5
Push up 10
X3
Own pace

Assault bike 50 cal
Row 50 cal

Istuen Arnold pressiä 45+45ln käsipainot
Max toistot 5 sarjaa

For time

50 DU
10 db snatch
50 DU
10 single arm db jerk
50 DU
10 devils press
50 DU
10 single arm db jerk
50 DU
10 db snatch
50 DU

Dumbells 22,5/15 kg