Team of 2

For Time:
1600m Run
80 Wall Ball (9\6kg)
80 KB Swings (24\16kg)
800m Run
60 Wall Ball
60 KB Swings
400m Run
40 Wall Ball
40 KB Swings

2 x 5 kippi renkailla
2 x 5 kippi tangossa + paina tankoa kovaa alas
2x3 hyppy ring MU
2x3 hyppy BMU
2x3 jalat maassa kääntö ring MU

Yritä Bar MU + ring MU

75 min
Warm up EMOM10 + 10 min mob.
- 20 HSPU, 30 bfly

1.Gymnastics
A. HS Walk practice
- Handstand rocks 2-4 sets of comfortable reps
- Box pike Single arm HS Hold 2-4 sets
- Wall facing Single arm HS Hold 3-4 sets
- Suoraa kävelyä - 10 m.

2.Accessory
A. 3 sets:
A) 15 KB Jefferson curl - 12 kg
B) 20-30s Tuck hold on parallettes - 30 s.
C) 20 Banded pull aparts
- Rest 60 s. between movements-

B.Prone shoulder CARs - 3 x 10

75 min
Vapaauinnin lyhytkurssi

Dumbbell bent-over row 5x8-10

Shoulder Press
3, 3, 3, 1, 1, 1
95, 115, 135, 155, 160, 165

5 min. AMRAP
clean and jerk #135

(3:32 Grace time)

Eilinen/ Lepo

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

Metcon: ma, ti, ke, pe, la
Aer: ti, to, 60 + 30 = 90 min
Squat: -
BB: la

Gymnastics:
CTB - 65
Pull up -
TTB - 25
HSPU - 60

MU - ma, pe - 25
BMU - ke, la - 28
Bfly - 105
Bfly CTB -
HSW - ti, ke, pe, la - 83 m.

Sleep 4/7
Avg. tt. bed 22:30
Avg. t. asleep 7 h 50 min
Avg. EA 44 kcal/FFM

AM: 60 min
2 min run/1 min walk
8.6 km
125/158
7.02/4.05 min/km

PM: 140 min
Warm up for 25 min
1.Gymnastics
A. HSW practice for 15 min
- 25 m.

B. Bfly pull up practice for 20 min
- 7 8 7 8 7 8 5 = 50

C. EMOM6: kip HSPU - 6 6 6 5 5 5 = 33 reps

2.Strength
A. Farmers carry
20 min to find challenging weight on 15+15 m trip
20 32 42 48 kg

3.Gymnastics conditioning
A. Chest to bar priming
- 5 7 3 7 3

B. Every minute on the minute for 15 minutes
1) 8 Power cleans @ 35 kg
2) Chest to bar (RiR 2-3) - 10 10 10 7 6
3) 10 Medball bearhug squats 40-50 lbs - 40 lbs

4. Accessory
3 sets:
4 Back bridge lifts
6 Cuban press complexes - 10 kg
8 Scap push ups
- Slow and controlled all the way through. Pauses in top and bottom positions in all movements.

20min AMRAP
400m run
Max effort Pull- ups

As many pull-ups as possible without letting go of the bar or having your feet touch the ground. When you drop off bar, run 400m and return to pull-ups.
Score equals the combined number of pull-ups completed.

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I did 7 full rounds (1.75 miles)

Have not tried this one before, so it is PR'ed by default. Not too good though. Had problems staying on the bar for first several rounds b/c I have been doing pullups with finger tips so as not to tear as often.

2
2
3
3
3
3

3

19

100 Double Leg Prone Banded Leg Curls