10 thrusters 40kg
15 Burpees over the bar
20 push ups

Time cap 20m

A: Back squat 3x5
B: snatch pull 4x2
C: Knee extensions 3set
D: Seated leg curls 1set

AM: 90 min

1.Front squat
- 5 x 5 @ 55 - 75 %
- 44, 48, 52, 56, 60 kg

2.Metcon
AMRAP25:
15 BJO
15 CTB/pull up/TTB
20 cal bike
10 cal ski
Reps: 5 rounds + 15 box jump overs + 8 TTB

PM: 110 min

1.Strength
A. Shoulder press
- 5 x 5 x 30 kg

B. Bench press
- 4 x 8 x 35 kg

2.Metcon
E3MOM x 6:
8 thrusters 2 x 14 kg KB
8 BBJ
8 cal AB
Times: 2.00, 1.56, 1.53, 1.52, 1.47, 1.42

3.Strength accessory
A. 3 sets:
8 incline DB press 8 kg
15 side lat raise 4 kg
15 bicep curls 14 kg

B. 2 sets:
15 push ups
15 side lat raise 3 kg

C. 3 sets:
10+10 bulgarian split squat 10 kg
15 KB DL 2x20 kg

D. 2 sets:
15 quad extensions 35 kg
15 hamstring flexion 10 kg

A,
3 position squat clean & jerk
1-1-1-1-1
- jerk only After the last clean
- hang- mid -floor
- 5 sets , each set must be be AHAP

B,
Olympic Squat 1x15, using heaviest weight for the set
Reverse Hyper 10-10-10, using heaviest weight per set

C,
5 rounds for time of:
25 Double Unders
12 Deadlifts@70/47kg
5 Toes-to-bars
25 Double Unders
9 Hang Power Cleans
5 Toes-to-bars
25 Double Unders
6 Push Jerks
5 Toes-to-bars

Goal: sub 18 mins

3 rounds:
10 press
5 pull up/ 10 ring row
-rest 1-2 min between rounds-

3 rounds:
10 push up
20s. hollow hold
-rest 1-2 min between rounds-

Penkki 3x3 (50-60-70%)

Penkki 3x2 (75-80-85%

Penkki 3x1 (90-92,5-95%)

Kulmasoutu 8x8

5 rounds
10 cyclist squat with barbell
10 jumping squat
10 ohs with barbell
10 box jump

Rest day

Rest day, total workouts of the week 7 hours, x 4
Deload week

Conditioning
Metcon x 2
Aerobic work x 1, 60 min

Gymnastics
MU - 15
BMU - 20
BFLY -
KCTB - 45
HSW -

Recovery
Avg. time to bed - 23.05
Avg. cals/day - 2670
Capacity - 105

20 reps, 20 seconds off, 2 rounds

Star jumps
Tuck jumps
Raised arm circles
Hooks (left and right =1 rep)
Jab + Cross
High knees
Set: Left + right jab
Kickboxing sidekick