-2 Mile Run

After Party:
Tabata Sit-Ups
Stretch

90 min

Warm up for 10 min

A. Skillwork: Muscle up practice for 40 min
Muscle up 10 x 1 :)

B. Weighted dip

C. EMOM for 15 min (3 sets):
1 min. 10 pull up
2. min 10 wall ball
3. min 15 cal row
4. min 15 cal row
5. min 20 DU
173/184

45min amrap:

• 30cal SkiErg
• 30 käsipainotempaus vuorokäsin (N 20kg / M 31kg)
• 30cal soutu
• 30 ghd-istumaannousu
• 30cal assault bike
• 30 swingi (ven.)(N 24kg / M 32kg)
• 30 tuplanaruhyppy
• 30 etunojapunnerrus

Rest day, total workouts of the week 5 h, x 5
Metcon: -
Aer: ti, ke, to, la, 3 h 40 min
Squat: 1500 kg
Gymnastics: -

Sleep 5/7
Avg. tt. bed 22:35
Avg. t. asleep 7 h 55 min
Ea. 39 kcal/FFM

Deadlift 5x3 70kg
Tor time
50 dumbell snatch 10kg
50 kettlebell thruster 24 kg
50 pistols

3rounds for good quality and sweat:
- 20 kb swing
- 8/8 trx split lunge
- 12push ups
- Jump squat
- 12 sandbag squat clean

AMRAP 3'

5x Box Jumps (40cm)
5x PU

1' rest

AMRAP 3'

5x Box Jumps (60cm)
5x HSPU

1' rest

AMRAP 3'

5x Box Jumps (75cm)
1x Rope Climb

• Total number of reps of each AMRAP. Sum all scores.

5 x 10

105 min

Warm up for 10 min

A. Skillwork: MU practice for 45 min
MU 6 x 1, 6 fails, total 12 attempts

B. Shoulder press

C. Jump MU 5 x 1

D.
MU turn + dip with band
Strict 2 x 5
Kip 2 x 5
MU turn with band
Strict 3 x 5

Stopilla etukyykky 3x3@70%

Raakarive + raakatyöntö
3+1@70%, 2+1@75%, 3x(1+1)@80%

Snatc Balance 3@70%, 2@75%, 3x2@80%