AM: 60 min
A. 5 x 10 min bike, rest 2 min bs.
121/138

PM: 105 min
Warm up EMOM12 + 25 m HSW
1.Gymnastics
A. Butterfly pull up practice for 20 min
- 5 4 4 5 5 8 8
B. Every minute on the minute for 10 minutes:
5 Burpees + 5 Butterfly pull ups
- Done
C. Handstand pushup strength:
3 sets: AMRAP -2 reps 3-5 s eccentric HSPU, kip up
- Rest 60 s-
- 7 7 6 reps

2.Strength
A. Push press
15 min to find 1 RM for the day

B. Supine shoulder extensions 3 x 10
- 2 3 3 kg

3 MIN AMRAP

95# OVERHEAD SQUAT

• 6-6-6-6 of:
BB Back Squats (0:03 pause)
80-85% of today 10 @ 9 RPE 6-6-6-6 reps
Pause @ bottom position

A: 10 bar facing burpees, B: 15 kettlebell swings, C: 20-30 DU, D: 10-15 Box jump 60 cm, E: 5-10m hs walk

30 min spinning
202 pushup

Strength:

Power Cleans - 5x135, 5x155, 10x175, 10x195, 9x205

Metcon:

4 Rnds: 5 Power Cleans (185lbs), 15 GHD Sit ups, 25 WBs (20lbs)

Time: 14:18

Rest day, total workouts of the week 15 hours, x 8
Metcon: ma, la
Aer: ke, to, 85 + 45 = 2 h 10 min
Squat: 970 kg

Gymnastics:
CTB - 15
Pull up -
TTB - 120
HSPU - 55
MU -
BMU - 42
Bfly - 210
HSW - 80 m

Sleep 5/7
Avg. time to bed 22:30
Avg. time asleep 8 h 00 min
Avg. energy availability 44 kcal/FFM

12 Min EM1/2OM of:
BB Squat Clean 3 reps
85-90% of today Heavy 3 reps
Ogni 1:30 x 8 sets. Le percentuali sono riferite alla tripla pesante di Squat Clean precedente.
No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.

3 Rounds for Time:

50 Double Unders
40 Sit Ups
30 Med Ball Cleans
20 Pull Ups
10 HSPUs

Niskasta työntö 5x3@70%

VAPU 4x5@75%

Kyykky dipin syvyydestä (edestä) 4x5@80% työnnöstä

3 kierrosta

10 tiukkaa leukaa
10 boksi hyppyä