3 rounds for time:

500 m row
40 wall balls
30 push ups
20 box jumps
10 pull ups
3-4 min rest

The second round is done in reverse order.

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

Strength & conditioning
Metcon x 2
Aerobic work x 2 - 65 min
Upper body strength x 1
Squat - 1200 kg

Gymnastics
MU - 80
BMU -
BFLY - 55
BCTB - 70
HSW -

Recovery
Sleep, 8+ hrs/ week - 2
Avg. time to bed - 22:55
Avg. hours asleep - 7 h 40 min
Avg. 2840 kcal/day

For time:

Buy In:

1 mile run

10 rnds
5 Pull Ups
10 Push Ups
15 Air Squats

Cash Out:

800m run

105 min
Warm up for 20 min

1.MU
- Drills
- MU 14x1 + 3x2
- MU x 20

2.WL
A. Power Snatch + Low hang snatch
- Build to 1+1 @ RPE 8

B. Snatch pull to hold
- 3x3 @ 90-100 % of max Snatch
- 57.5 kg

3x every 7min

10 t2b
30 wb
10 db snatch
2x5m oh lunge
30 cal row

3-5 rounds of:
10 steps (with Rt. Arm up, then switch and return with left arm up) holding 1 KB in each arm and 1 arm OHD and 1 arm by side. switch arm positions after 10 steps and reverse.
10 KB rows, from pushup position, with same KBs
10 Incline DB Bench Press (BIG ROM-slow and steady)

This is NOT for time, but push the pace. Use medium to heavy weight for DB Bench.

A: 10min emom
Odd: 3x prowler sled push
Even: 3x clapping push ups
B: Bench press 5-5-5-5-5
C: 6rft
5 unbroken strict chin/pull ups
10 unbroken push ups wide/narrow
15 squats
Alternerade grepp varje varv
D: OH triceps extensions 3set
E: DB Shoulder raises 3x drop set

Penkkipunnerrus
Toistot 10-9-8-7-6-5-4-3-2-1

Tee jotain kevyttä ja mielekästä = kroppa ja mieli palautuu treeneistä ja arjen kiireistä :)

4 x 8min EMOM

Choose your cals for the first min and your second movment and rep scheme.

A: 8min EMOM
Odd - BikeERG
Even - ?

B: 8min EMOM
Odd - RowERG
Even - ?

C: 8min EMOM
Odd - Echo Bike
Even - ?

D: 8min EMOM
Odd - SkiERG
Even - ?

Rest 1min between EMOMS