5-5-5-5-5 of:
BB Jerk 5 reps
95% Heavy 5-5-5-5-5 reps
Use 95% of load (Heavy) used last week.

50 Wallballs 20#
25 Dead’s 225#
50 Wallballs 20#

5 Burpees EMOM

5 RFT:
10cal Assault bike
10 T2B
10 Alt. DB hang snatch 22,5/15kg

3 x 10/10

Rest day, total workouts of the week 16 hours, x 8

Strength & conditioning
Metcon x 2
Aer x 2 - 125 min
BB x 1
Squat 90 kg 1 RM

Gymnastics
MU - 77
BMU - 10
BFLY - 70
BCTB - 70
HSW - 45 m

Recovery
Sleep 5/7
Avg. 22:35
Avg. 7 h 50 min
EA 39 kcal/FFM

Hypyt 5x3

Maastaveto amrap x 85% (toistomaksimi)
-lämpät kolmosina

Suorinjaloin maastaveto 2x15

Vatsarutistukset 2x20

Reverse Hyper 2x20

Voimatempaus + snatch drop

3 x (3+3)x45%

Tempaus polvelta + valakyykky
1+1xMAx

Rive polvelta + etukyykky + Raty + Työntö
1+1+1+1xmax

Takakyykky 5RM

3 x 12 Leunaveto
3 x 30 russian twist

1 Set of:
Strict Handstand Ups max reps

5 ft
1000m bike @2kph
8 Power clean
6 Front squats
4 Push press
4 Bar facing Burpees
Bar @40kg

Every 4 minutes for 5 rounds:
15 sumo deadlift high pull 40/30 kg
12 box jump 60/50cm
9 toes to bar
6 devil press 15/10 kg