A1: Fat grip strict pull ups 3xMax
A2: Dipd 3xMax

Total workouts of the week 9 hours, x 5
Deload week

Strength & conditioning
Metcon x 2
Aer x 2 - 145 min
BB x 1
Squat -

Gymnastics
MU - 25
BMU -
BFLY -
BCTB -
HSW -

Recovery
Sleep 6/7
Avg. 23:00
Avg. 8 h 20 min
EA -

3 Rounds For Time:
30/24 Calorie Assault Bike
20 Single DB Box Step-Ups (24"/20" with 50/35 DB)
10 Squat Cleans (135/95)

Kilos:
Dumbell - 22.5/15
Barbell - 61/43

3 Giant Sets:
100′ Single Dumbbell Overhead Walking Lunge
25 Hip Extensions
12 Single Dumbbell Box Step-ups (24″/20″)

Rest 2 Minutes Between Sets

4 x 4 @ 71%

A: SA Kb press 2x8+1x10@20kg Kb
B1: Elbow push ups 2x6
B2: SA Kb rows 2x25@ 20kg Kb
C1: Wide push ups 2x20
C2: Side plank Powell raise 2x15@4kg

PM: 140 min
Warm up for 20 min

1.MU
- Drills
- MU 8x1 + 8x2
- MU x24

2.Weightlifting
E2MOM16: Split jerk x 3

3.Running intervals
E3MOM24: 400 m run on assault runner
Times: 1.57, 1.57, 2.01, 2.00, 2.01, 2.02, 2.01, 1.57
12-12.5 km/h
HR 169/185

4.Strength accessory
4 sets:
7 strict pull ups
8 shoulder press - 29 kg

150 min
Warm up for 15 min

1.Barbell
Every minute on the minute for 15 minutes:
0-5: 3 Hang power cleans
5-10: 2 Hang power cleans
10-15: 1 Hang power clean

2.Metcon
Every 3 minutes for 5 rounds each:
A. 50 DU + 10 squat clean @ 50 kg
Times: 2.20, 2.15, 2.17, 2.27, 2.48

B. 2 Rope climbs + 10 BBJO
Times: 1.17, 1.19, 1.18, 1.21, 1.34
HR 168/180

3.Core
5 sets:
Max reps leg raises on stall bars
- 10 9 8 8 8

4.Accessory
A. 3 sets:
10 sa. DB row - 30 30 30 lbs
6-10 bicep curls - 25 20 20 lbs

B. 3 sets:
10 scap pull ups
10 scap push ups
10 each LYTP

C. COS recovery

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run
:30 pigeon

WRK(24)
WRK 3:00 REST 1:00 x6
20 db ground to overhead
15 sit ups
10 burpees

Finisher
60 bicycles
1:00 hamstring stretch

Maastaveto 5 RM