20 Min at a Moderately Hard Effort
Rest 3 Min
3 x 90 Second Sprint
2 Min Rest between rounds
3 x 45 Second Sprint
1 Min Rest between rounds

21-15-9
Deadlift 102.5kg
Overhead squat 60kg

2-position tempaus (taskut, polvi)

Rest day, total workouts of the week 15 hours, x 8

Strength & conditioning
Metcon x 2
Aer x 1 - 75 min
BB x 2
Squat - 4130 kg

Gymnastics
MU - 100
BMU -
BFLY - 60
BCTB - 60
HSW - 35 m

Recovery
Sleep 4/7
Avg. 22:40
Avg. 7 h 45 min
EA 38 kcal/FFM

A,
Hang Muscle Clean + Low Hang Muscle Clean + Push Press
(5-6 sets 2+1+1)

Low Hang Power Clean + Power Clean + Push Jerk
(5-6 sets 1+1+1)

CLEAN COMPLEX
Every Minute on the Minute x 12:
1-4: 2 Tall Cleans
5-8: 2 Hip Cleans
9-12: 2 Mid-Hang Cleans
Start light and work up to a heavy load. Focus on speed under the bar.
Post loads to comments.
Exposure 3 of 8

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3 Rounds for Time:
30 Burpees
20 Toes-to-Bars
Scale the Toes-to-Bars to Hanging Leg or Knee Raises as needed.
Post time and Rx to comments

For Time:

200 Backsquats @ 20kg
200 Air squats

Rowing
DB Floor Press (Bench Press from floor)
Clean and Press
Ring Dips
Hollow Rocks
Front/lateral/Fly Arm raises
Active Rest - Bike

"Tabata" Style - 20 sec. work, 10 sec. rest, 8 rounds at each station, 1:20 rest between stations, score equals total of lowest reps at each station.

For time:

50 cal Row
40 GHD-sit ups
30 deadlifts (95kg)

(50% 1RM deadlift)

3 rounds for time of CFWU:
10 Air Squats
10 pull-ups
10 sit-ups
10 supermans
10 sec static lunch (5 sec each leg)

== Modified as follows ==

Used a generic band on the home pull-up bar.
(kids were working out with me - may have slowed me down)