Rest day, total workouts of the week 12 hours, x 6
Week 1/3

Strength & conditioning
Metcon x 3
Aer x 1, 85 min
BB x 1
Squat - 2665 kg

Gymnastics
MU - 60
BMU - 15
BFLY - 60
BCTB - 55
HSW - 10

Recovery
Sleep 2/7
Avg. 22:45
Avg. 7 h 40 min
EA. 41 kcal/FFM

A.
EMOM x6:
1.) Row / Bike
2.) 6-8 Push ups + 6-8 Ring rows
3.) 9-12 Air squats + Hollow rocks

Mobility:
- Throracic
- Shoulders
- Lats
- Couch stretch
- Pigeon

2 rds:
6 Snatch pull
6 Muscle snatch
6 Snatch balance

2 rds:
4-8 Pull up
4-8 Push jerk
Add weights...

3 x 3 Hang Power clean

EMOM x 30
1) Ergo - koko minuutti
2) a- 5 power clean
b- Dball carry 20m
3) rest

5 rft
2 km bike erg
10 hspu

Run 2 km

For quality. Rest between rounds. As many rounds as needed.

5-10 pistols
Tukkikone 8-15 hips to over head
3-10 pull ups
vatsakone 15-20 sit ups

Cash out run 3 km

3 x 1 tempaus

A1: RDL 3x8
A2: SL toe raises 3x13
B: Front squat 1-1-1
C: Leg extensions 3x12

12 rnds under aerobic stresshold
Row 500m
SkiErg 500m