For max reps:
90 seconds of Strict Handstand Push-Ups
90 seconds of Ring Dips
90 seconds of Strict Pull-Ups
Rest 90 seconds
60 seconds of Strict Handstand Push-Ups
60 seconds of Ring Dips
60 seconds of Strict Pull-Ups
Rest 60 seconds
30 seconds of Strict Handstand Push-Ups
30 seconds of Ring Dips
30 seconds of Strict Pull-Ups

Ninjat
Aikaa vastaan

2 raakarinnalleveto
2 maastaveto
1 köysikiipeily
4 raakarinnalleveto
4 maastaveto
1 köysikiipeily
6 raakarinnalleveto
6 maastaveto
1 köysikiipeily
8 raakarinnalleveto
8 maastaveto
1 köysikiipeily
10 raakarinnalleveto
10 maastaveto
1 köysikiipeily

Warm up(10)
200m run
10 heels to rear
10 knuckle draggers
10 cradle
10 active spiderman
10 push ups
10 heel grab
10 knee grab
10 mountain climbers
:30 sec samson stretch

Workout(20)
10/2/1=:35 work :25 rest
rope slams
sandbag plank pull through

Finisher
50 oblique sit up
1:00 min chest opener

Tabata row
Rest 1 min
Tabata squat
Rest 1 min
Tabata pull-up
Rest 1 min
Tabata push-up
Rest 1 min
Tabata sit-up

Total 90min
A. Gymnastics
3 rounds for quality:
50 DU
15 T2B
15 HSPU (5 - 2 abmat, 40 - 1 abmat)

B. Olympics
1. Tempaus pukeilta
2. Rv nousu max

Total 120min
A. WU 500m row, 2 rounds: 10 lunges, 10 air squat, 20 abs, 20 backs
mobility

B. Olympics, Jyrkin tunti
BWU
1. Tempaus samoille jaloille 3x20 3x20 3x25 3x27.5 2x30 32.5 35 yli 35 eteen 35
2. Rinnalleveto, x 2 3x25 2x35 2x40 2x45 2x50 52.5 eteen
3. HBBS
4. FS 5x40 5x45 5x45 5x45
5. Ojentajapunnerrus niskantakaa seisten voimatangolla
4x12x10kg

C. Post WO 500m row

• EMOM x6:
  1.) Bike
  2.) Row
  3.) Shuttle run

• 1 rnd:
  1min.: Spider lunge w/ twist
  1min.: Up/down dog
  1min.: Scale w/ stretch

• Mobility...

F Squat - 5x185, 5x215, 5x245, 3x265, 3x285
1000m Row - 3:42
4 Rnds - 5 F Squats (215), 5 DL (315), 5 HCs (185)

Total workouts of the week 11 hours, x 6
Week 2/3

Strength & conditioning
Metcon x 2
Aer x 3 - 150 min
BB x 1
Squat - 2605 kg

Gymnastics
MU - 15
BMU -
BFLY - 25
BCTB - 20
HSW -

Recovery
Sleep 6/7
Avg. 22:35
Avg. 8 h 10 min
EA 38 kcal/FFM

5 rounds for time or quality:

10 push ups on 20kg plates(chest touches ground), straight to
20 sec Handstand hold
3 legless ropeclimb
4 Candle-stick lower
5 deadlifts 80%