3 Rounds:
10 DB floor press
5-10 Pull up/ ring row
-rest 1-2 min between rounds-

3 Rounds:
5-10 V-up
20s. hollow hold

3-5 rounds superset of

8 db rdl
10 db squat

4 x 3 @ 71-76%

E3MOM:
5 sets of 6 Pausing Back Squats @80 kg
5 sec pause

Rest day, total workouts of the week 10 hours, x 5
Week 3/3

Strength & conditioning
Metcon x 2
Aerobic work x 1 - 40 min
Upper body strength x 2
Squat - 2680 kg

Gymnastics
MU - 30
BMU -
BFLY - 60
BCTB - 50
HSW -

Recovery
Sleep, 8+ hrs/week - 1
Avg. time to bed - 22:45
Avg. hours asleep - 7 h 50 min
Avg. cals/day - 2670

7 x ( Power Snatch + Snatch Balance + Hang Squat Snatch)

75 - 85%

4 x 5 @ 69% of snatch 1RM

80 min

1.Conditioning
A. For time, with weight vest 6 kg:
800 m run
50 burpee
100 amsu
150 m lunges
800 m run
Time: 24.15

B. 15 min row & bike

A.
AMRAP 8min.
6 Bar Muscle up
12 Power snatch (50/30)
6 Bar Muscle up
9 Power snatch (60/40)
6 Bar Muscle up
6 Power snatch (70/50kg)
6 Bar Muscle up
Amrap Power snatch (80/60)

Rest 2min...

B.
AMRAP 2min.:
Sandback over shoulder (70/45kg)

20min emom:
1min on/1min off
Deficit hspu max reps + normi hspu max reps, loppuaika minuutista kepillä pystäreitä.