Flight simulator
DU;
5-10-15-20-25-20-15-10-5
(Each Set should Be unbroken, or repeat Set)
Time cap 10min

Emom32
1) Ski/row/bike 12/9
2) T2b 8
3) Ski/row/bike 12/9
4) Power clean 5 (60/40kg)

*30MIn

• 100 cals
• 20 Ring rows
• 20 Swings
• 20 Pushups

EMOM in 20 minutes:
Minute 1: 15 abmat sit-up
Minute 2: 10 thruster 42,5kg/30kg
Minute 3: 15 15 v-up
Minute 4: 10 DB power snatch 22,5kg/15kg

Rest day
60 min massage

For time
3 round
15 front squat
25 double under
800m run
3 round
12 thrusters
25 double under
800m run
3 round
9 hang cluster
25 double under
Barbell 42.5kg

3 rounds for time of

• Run 800 meters
• 30 overhead squats

♀ 65 lb. ♂ 95 lb.

Power clean 3x6

80%

6 high box jumps between sets

D.T. with partner
(35+ yrs)

5 kierrosta (for time) :
70/47,5kg Deadlift, 12 reps
70/47,5kg Hang power clean, 9 reps
70/47,5kg STOH / Push jerk, 6 reps

Split as needed

Rest day, total workouts of the week 6 hours, x 4
Deload week

Strength & conditioning
Metcon x 2
Aerobic work x 2, 120 min
Upper body strength -
Squat - 1690 kg

Gymnastics
MU - 20
BMU -
BFLY - 50
BCTB -
HSW -

Recovery
Sleep, 8+ hrs/week - 1/7
Avg. time to bed - 23:20
Avg. hours asleep - 7 h 45 min
Avg. cals/day - 2580

A.
2 sets
12 min AMRAP:
24 Cal bike erg
12 Burpee over parallette
6 Ring MU (12 toes to rings)
*rest 5 min btw sets

B.
5 sets for time
20 Cal ski erg
3 Power snatch
20 WB
3 Power snatch
*rest 2 min btw sets