For time:

• 10 strict muscle-ups in AFSAP
• 100-ft. handstand walk in AFSAP
• 10 strict muscle-ups in AFSAP

Each time you brake, stop and L-sit from the floor for 20 seconds.

150 min
Warm up for 20 min

1.MU
- Drills
- MU 17 x 1

2.Strength
A. Back squat
6x3x85 %
- 75 kg
New set every 2 min

B. Supersets
- Not done

3.Metcon
For time:
4 Rope climb
15 Deadlift 70 kg
10 Double KB clean 24 kg > 16 kg
100 m KB front rack carry
10 Double KB front squats > 16 kg
15 Deadlift 70 kg
4 Rope climb
Time: 11.24

Rest day, total workouts of the week 10 hours, x 5
Week 2/3

Strength & conditioning
Metcon x 3
Aerobic work x 1 - 40 min
Upper body strength x 1
Squat - 1350 kg

Gymnastics
MU - 45
BMU - 30
BFLY - 35
BCTB - 30
HSW -

Recovery
Sleep, 8+ hrs/week - 1
Avg. time to bed - 22:50
Avg. hours asleep - 7 h 30 min
Avg. cals/day - 2680

EMOM 12:
Min. 1 | 2 rope climbs (15 ft.)
Min. 2 | Rest
– Start each rope climb from a seated
position on the floor.

Parin kanssa

80 KBS
40 box step over with 1 kb
40 Goblet squat
40 Box step over
40 1 hand Clean+FS

16 kg kuula

Tempaus + Snatch balance RM + 1+1x90%

Rive + työntö 2+1 RM + 2+1x90%

Etukyykky 1x3x70%, 1x2x75%, 1x2x80%, 2x2x85%

Accessory:
Lisäpainolankku 3 x 30 sek
Sivutaivutus 3 x 15+15

Alternate between A&B

Amrap 4 Mins x 6 sets

A:
8 USA swing @24/16kg
8 Goblet squat
8 HR Push Up
8 box jump

2 mins REST

B:
16 air squat
16 shoulder taps in pike on box
16 m Front rack carry LEFT@24/16kg
16 m Front Rack carry RIGHT

AMRAP 15:
30 Double Unders
10 power clean 70/50
30 Double Unders
10 barbell lateral Burpees

lepoja/ uinti

EMOM 30

9-12 cal row
12 wallball
3-5 strict toes to bar