4x4 back squat @82%

Rest day, total workouts of the week 16 hours, x 8

Strength & conditioning
Metcon x 2
Aer x 2 - 125 min
BB x 1
Squat 90 kg 1 RM

Gymnastics
MU - 77
BMU - 10
BFLY - 70
BCTB - 70
HSW - 45 m

Recovery
Sleep 5/7
Avg. 22:35
Avg. 7 h 50 min
EA 39 kcal/FFM

4 sets of 3 push presses @85%

Kyykky 3x3x70-80%

Penkki 3x3x70-80%

Maastaveto 5x2x70-80%
-eka toisto vain polviin asti ja 1-2s stoppi

Eli painot samat millä teit ma treenin

Warm-up
3:00 BikeErg @ easy pace
1:00 SkiErg @ easy pace
+
0:30-1:00 Hang from rings
5/side ATG Split squats
10 Kang squats
3-5 Pike compression slides
10 Box jumps
10 Burpees
+
Build to workout weight for wall balls, lunges and Devils presses
* Practice few sets of Toes To Rings /GHD sit-ups and box jump overs between movements

Midline
Not For Time:
1:00 GHD Static Hold (Belly Up)
15 Strict Toes to Bar
:45 GHD Static Hold (Belly Up)
12 Strict Toes to Bar
:30 GHD Static Hold (Belly Up)
9 Strict Toes to Bar

140 min
Warm up for 15 min

1.Strength
E2MOM14:
8 Box jump overs
3 Shoulder to overhead @ 75-80 %

2.Metcon
EMOM32:
1) 14 Cal Ski > 11 cal
2) 12-18 Toes to bar > 12
3) Max reps Devil's press 15 kg - 7 x 6 + 7 = 49
4) Rest
HR 169/182

3.Strength accessory
A. 3 sets:
8 pull ups
8 hamstring curls - 10 kg
12 hip thrust w/DB - 55 lbs

B. 3 sets:
10 sa. DB press - 25 lbs
8 sa. DB row - 45 lbs
8 bicep curls - 25 lbs

C. 3 sets:
10 hollow rock + 10 tuck up + 10 s. hollow hold + 10+10 side plank raises + 20 s. arch hold

“Ecod”

5 x AMRAP 4’:

9 Cal Row or Bike

15 Burpee Box Jump

21 Double Db snatch 22,5/15

Rest 1’

For time

• 15 muscle-ups
• 150 double-unders
• 12 muscle-ups
• 120 double-unders
• 9 muscle-ups
• 90 double-unders

IN TEAM OF TWO
16 ALT RNDS OF:
5 POWER CLEAN
7 PUSH UP
9 PULL UP
BUY IN/ BUY OUT
50 KTB AS 32/24 24/16