400m 10K pace + 100m all out
300m 10K pace + 200m all out
250m 10K pace + 250m all out
200m 10K pace + 300m all out
100m 10K pace + 400m all out
500m all out

3 rounds For time

300 m run
9 polven nosto
9 etunojapunnerrus

120 min
Warm up for 20 min
1.GS
A. HSW 15 min
- Drills
- 10 m.
B. Bfly 10 min
- 35 reps
C. Bfly CTB 15 min
- Box drills x 4
- Swing + CTB 3+3 x 4

2.Strength
A. Back squat
Build to challenging set of 8 (RiR 2-3)
-then-
2x8 @ last working weight
- Rest as needed

3.Accessory
A) DB Z-Press 3x8 (Heavy) - 15 20 20 lbs
B) DB Single arm High pull 3x8+8 - 15 15 15 lbs
C) Ring face pull 3x6-10 - 8 8 8
- Rest 60 s between sets, alternate exercises-

#Strength
3 @ 60% + 4-5% ladder + 3 @ max - 10% of:

• BB Klokov press

3RM Bench Press - 155 lbs

THEN

15 Burpees
15 Deadlifts (235 lbs)
9 Burpees
9 Power Cleans (145 lbs)
6 Burpees
6 Squat Snatches (95 lbs)

Skill: Snatch Grip DeadLift
OTM 20
(Odd) 1 x Snatch Grip DeadLift
1 x Hang Snatch
1 x OHS
1 x Squat Snatch
(Even) Rest
* Goal is max load

Worked on form. Resting wrists from all those cleans last week

team of 3
amrap 30
5rd,
5 c2b,
5bfb
switch after exersice

Recovery Workout 40 minutes
Row 1000m
50 Russian Twist
20 SLDL w/KB`s @Light weight
10+10 DB press light weight
ja huoltoa

Strength:
Deadlifts
(10 – 8) 5 – 5 – 5
WOD:
12 Min AMRAP
4 ring dips
8 Kettlebell Swings
12 Squats
*complete 3 deadlifts after every 2 rounds

Rest day, total workouts of the week 11 hours, x 6
Metcon: ma
Aer: ke, to
Squat: 2460 kg
BB: -

Gymnastiscs:
Pull up -
CTB -
TTB - 25
HSPU - 40

MU - ma, ke, pe - 36
BMU -
Bfly - 85
Bfly CTB - ti
HSW - ti, ke, pe - 25 m.

Sleep 7/7
Avg. tt. bed 22:25
Avg. t. asleep 8 h 10 min
EA. 39 kcal/FFM