AM: 70 min
A. 20+20+20 min
- Ski + Bike + Row
- Rest 1 min bs.
- Ski avg. 2.39.2/500 m, 133/146
- Bike avg. -, 127/137
- Row avg. 2.25.4/500 m, 142/150
- Total avg. 134/150
B. 10 min mobility work

PM: 110 min
Warm up EMOM 12 + 20 m HSW
- HSW PR 5 m UB! :)
1.Gymnastics
A. Butterfly pull up practice 10-15 min
- Practice sets: 7 8 reps
- Practice sets, jump from ground: 4 4 5 6 6 6 8 reps

B. Every 2 minutes for 16 minutes:
10 Cal bike + 5 Butterfly pull ups
- Total of 94 butterfly pull ups

2.Strength
A. Push press
15 min to find days 5RM

B1. Strict Handstand push up 3 x AMRAP w/ Abmat - 3 2 2 reps
B2. Barbell bent over row 3 x 10 - 40 42.5 42.5 kg
- Alternate movements, rest 60 s between movements

Rest day, total workouts of the week 5 hours, x 4
Deload week
Sick/rest 2.-4.11.2018

Metcon: ma
Aer: ke, 50 min
Squat: -
Gymnastics:
CTB - 20
Pull up -
TTB - 20
HSPU - 30
MU - ma 15
BMU -
Bfly - ti
HSW - ma, ti, ke

Sleep: 5/7
Avg. time to bed: 22.40
Avg. time asleep: 8 h 8 min
Avg. energy availability 43 kcal/FFM (6 days)

Shoulder pressejä aikaa vastaan:

2 @90%
4 @80%
6 @70%
8 @60%
10 @50%

1.) Max reps: Ring MU
2.) 40%, 35%, 30%
Rest 90s. btw sets

For 12 minutes EMOM:
5 front squat 60 kg
10 split jumps

AMRAP 10 minutes:
10 Push Press (115/75 lbs)
5 Burpees Over the Barbell

Run- 1min
Su/Du- 1min
Kb swing- 1min
Bar over burpee- 1min
Rest- 1min

Back squat 3x5 @ 77,5kg tempo 3101
Bench press 3x6 @ 62,5kg

2x55%
2x60%
3x3x65%

4 rounds for quality

12 bent over row
12 seated DB shoulder press
12 good mornings
12 weighted shotgun