Every 5min for 5 rounds
30 db one arm hang c&j 22.5/15
30 weighted step-up w/ db
AMRAP row

5 Rounds for time

15/10 cal Assault bike
10 Burpees

Rest day, total workouts of the week 12 hours, x 6
Week 2/3

Strength & conditioning
Metcon x 3
Aer x 1 - 25 min
BB x 2
Squat - 2110 kg

Gymnastics
MU - 55
BMU - 30
BFLY - 125
BCTB - 50
HSW -

Recovery
Sleep 2/7
Avg. 23:05
Avg. 7 h 35 min
EA. 40 kcal/FFM

With a partner (ygig) or alone
For 60min as many rounds as possible
17 power clean (Rx 60/45kg)
75 airsquats

After these strip the bar and run 200m with a barbell and after that run 200m with a plate.
Before next round you load the bar.

Peruskunto liikuntaa 60 minuuttia.

3 ROUND FOR TIME OF:
800/600 MT RUN WITH BALL 9/6 KG
12 PUSH JERK 60/40 40/25

"PÄIVIN ERGATHLON:

250M SKI ERG
500M ROW
1000M BIKE ERG

REST 3MIN

2000M BIKE ERG
1000M ROW ERG
500M SKI ERG
"

Assault bikellä MAX EFFORT joka vedolla ihan täysiä niin nopeesti ku menee.
E2MOM 20cal 5 vetoa

Alternate A1 / A2

A1. Bench press – 3 x 3 @ 85-90% (1-2 RIR), rest 3:00 b/t sets

A2. Pendlay row – 3 x 6-8 @ 2/1-2/1 RIR, rest 2:00 before B1

10 rounds:

10 x thruster
10 x vatsalinkku

5 rounds:

5 leukaa (3 puhtaana ja 2 kumpparilla)
5 dippiä laitteessa

Vähän penkkiä jälkkäriksi.