Tabata Ring Row

3 rounds for time:

16 cal Row
8 pullup
16 wallball 10/6
8 devils press 25/16kg

Reps 21-15-9
- Lunges bb back rack 45kg
- leg lift strict

Warm up
Band Pull Aparts from different ankles, perform total
30-40 reps, each rep hold for 1-2 sec.

Then with miniband (dont use too strong one)
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech

2 rounds
2:00 air bike
10+10 step back lunges db on shoulder @10/15kg
10 single arm devils press alt hand
10+10 single arm thrusters
20 hollow rocks

Then start to build for thruster weight

Sotilastyylillä

Lisäpainoilla.

Power Snatch + Squat Snatch
6 x 2 building in weight. Rest 2:00
– 1 + 1 = 1 single
– These are not touch n go, reset your start position between reps.

AMRAP 12min
9/7cal assault bike
2-4-6-8-10-12-14...
Fr.squat (from floor) 60/45kg
Burpees over bar

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

Strength & conditioning
Metcon x 2
Aerobic work x 1, 25 min
Upper body strength x 1
Squat - 2080 kg

Gymnastics
MU - 45
BMU -
BFLY - 120
BCTB - 95 (singles)
HSW -

Recovery
Sleep, 8+ hrs/week - 2/7
Avg. time to bed - 23:15
Avg. hours asleep - 7 h 20 min
Avg. cals/day - 2760

TURKISH GET UP
1+1
Find your max