EMOM40

10/12cal ergo
15 heilautus
10 thruster 2 kuulalla
8 burpee
Lepo 1min

8 min ME
row meters
EMOM 10 push ups

3 rounds

5 x tempaus + 5 x Split jerk BHTC + 5 OHS 35-45 kg, 2 min rest

AMRAP15:
10x Alternative DB snatch 20kg/15kg
10x T2B
10x Wallball 9kg/6kg
10x Burbee

Scale as needed

Pre WOD
Using your backsquat 3RM, John calculates your 1 rep max (295 lb 3RM)
75%, 5 reps
80%, 5 reps
85%, 5 reps (plus as many more as you can do)
Then 5x3 ring dips

WOD:
3 RFT 12min cap
50 DUs (400m run if you can't do DU's, or 25 DU's and 200m run) (did 400m)
21 burpees
12 T2B

Front Squat

12-10-8-6-4
SO 3:00
Result is lifted kilo

5 kierrosta

300 m run
max reps leuanvetoja

140 min
WU 20 min
1.GS
A. Bfly pull up 10 min
- 35 reps

B. HSW 15 min
- 10 m.

C. BMU 15 min
- Drills
- 12 x 1 reps

D. HSPU work
4 sets of: Strict Pike box Hspu w/ 3 s. eccentric
- Rest as needed-
- 7 7 6 7 reps

4 sets of: Tough effort Kipping hanstand push ups (Pieni deficit)
- 20 kg plates + abmat
- 5 5 5 5 reps

2.WL
A. Snatch pull + Snatch - Build to 75% effort 1+1
- 2 sets/weight

3.Conditioning
A. 2 rounds for consistency > 1 round
5 min Erg
10+10 Single KB lateral lunges
5 min Erg
10+10 Half kneeling KB Bottom up press
5 min Erg
10 Ring face pulls

80 min

1.Rehab for 20 min
Dead bug
Bird dog
Banded good morning
Monster walk
Gmed. w/band
Single leg KB DL
Side plank

2.Strength
A1. Strict dips from JG
8 x 8 reps
A2. Front squat, 3 x 6

B. Back rack reverse lunges, 8/side
50 55 55

C1. Hamstring machine
10x40 9x40 9x40 kg
C2. Abduction
10x55 10x60 10x60 kg

Rest day, total workouts of the week 13 hours, x 7
Week 2/3

Strength & conditioning
Metcon x 2
Aer x 1, 45 min
BB x 2
Squat - 3065 kg

Gymnastics
MU - 60
BMU - 15
BFLY - 90
BCTB - 90
HSW - 25

Recovery
Sleep 0/7
Avg. 22:50
Avg. 7 h 05 min
EA. 42 kcal/FFM