8 rounds 45sec work/22sec rest
alt between:
shoulder taps
plank up n downs

5 Rounds For Time
- 3 PEP
- 6 Hollow Squat
- 9 Burpees

Every 1 minute x 10:

3 squat snatch @75% of Daily 1RM snatch

Benchpress 10x5@60% amrap sista setet

Run 800m x 4
rest 3 min between rounds

Eilinen/

60 minuuttia kuntopiiriä.

30 vatsaa
10 etukyykkyä@50%
10 tiukkaa leukaa (kuminauhat)
30 maastavetoa@samakuorma kuin etukyykky
10 käsipaino penkkipunnerrus
10 boksi hyppyä

Rest day, total workouts of the week 14 hours, x 8

Strength & conditioning
Metcon x 3
Aer x 2 - 100 min
BB x 1
Squat - 3815 kg

Gymnastics
MU - 70
BMU - 20
BFLY - 85
BCTB - 80
HSW - 40 m

Recovery
Sleep 5/7
Avg. 22:40
Avg. 8 h 00 min
EA 39 kcal/FFM

3 Rounds of:
5 Bar Muscle Ups
21 KB Swings 32/24kg
75 Double Unders

Buy in: 400m row
3RFT
15 WB
10 DB BSO
Cash out: 400m row

Etukyykky tekniikka / 6 x 3 etukyykkyä