Rest day, total workouts of the week 4 hours, x 3
Deload

Strength & conditioning
Metcon x 1
Aerobic work x 2 - 105 min
Upper body strength -
Squat -

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

Recovery
Sleep, 8+ hrs/week - 5
Avg. time to bed - 22:40
Avg. hours asleep - 8 h 00 min
Avg. cals/day - 2370

For time
6 rds
10 ring dip
6+6 hang kettlebell snatch 24kg
50 double under

1A) tempaus polvelta 3x5
1B) tempaus lantiolta 3x5
1C) alle meno 3x5
2) Tempaus riipusta 3x60%, 3x70%, 2x80%, 1x90%
3) Allemeno 4x2x75%
4) tempaus veto 3x2x110%
5A) EK 4x2x75%,
5B) hoppa och skutta

Deadlift 6x6 / 3min
75-80%

1 min max devilspress

Block snatch
set BB at top of the knee
3x3 70%

4 sets of 3 hang squat cleans

6 x 4 Paused Back Squats

4 rounds for quality

10 DB row e/s AHAFA
18 KB pull Throughs (in a plank) AHAFA
10 DBL KB romanian split DL e/s 2x 17.5/12.5

4 Sets
15 Hip extension
8/8 Elevated Reverse Lunges @2x22.5