A,
Hang Power Snatch + 2 Overhead Squat 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

5x(1+2)

B,
4 rounds for time of:
400 m run
10 L/10 R Kettlebell Snatches @24/16kg

Goal: sub 15 mins

C,
For quality:
Hanging L-Sit, 2 mins

Every time you break complete:
Handstand Hold, 20 secs

135 + 50 min

1.BFLY
- 40 reps

2.Squat clean ladder
- 55 65 70 72.5 75 77.5 80 kg
- 50 s. time to lift, 10 s. transition
- Tie brake: max lifts with heaviest weight / jumps over the bar
- Result: 65 kg + 49 jumps (over 70 kg bar)

3.Conditioning
A. FT:
50 cal ski
40 pistol squat
30 wall ball @ 20 lbs
20 single arm STOH w/DB - 35 lbs
8 RMU
50 cal ski
Time: -

B. 15 min easy bike

4.MU
- 7 reps
- Total of 15 MU

5.Strength accessory
A. 3 sets:
- 12 low cable pulley - 40 40 40 kg
- 8 side lat raise - 10 10 10 lb

B. 3 sets:
- 10 3-point row - 30 35 35 lb
- 8 bicep curl & press - 20 20 20 lb

C. 3 sets:
- 8 cuban press - 1.5 kg
- 8 supinated straight arm raise - 1.5 kg
- 10 s. active hang + 10 s. passive hang

D. EMOM7: abs

E. 3 sets:
- 3x7 bicep curl - 13 kg

---

20-30min for Quality:

10/10 Windmills
20sec Hollow hold
10/10 1-arm OH squat
20sec Arch hold

---

WARM-UP:

2-3 ROUNDS

3/3 TGU
20 Air squats
5/5 Windmills

---

130 min
Warm up 15 min

1.HSW
- 22 m.

2.BFLY
- Box drills
- BFLY 5 x 8 reps
- BCTB singles 5 x 1 reps

3.CTB
A. E90S for 5 rounds: KCTB
- 5 5 5 4 3
- Total of 22 CTB

4.Conditioning
A. E3MOM21:
1-3 Rope climbs
12 Cal run
- Fast on the run!
Ropes: 2 2 2 2 3 3 3
Times: 1.35 1.32 1.25 1.24 1.46 1.40 1.41

5.Strength accessory
A. 4 sets:
- Wide grip lat pulldown x 15 - 20 20 20 20 kg
- DB Bench x 10 - 25 25 25 25 lbs
- Rest 60-90 s. between sets

Warmup:
3 rounds:
* 10 second wrist stretches
* 10 second samson stretch
* 10 push ups
* 10 GHD
* 5-8 dips
* Shoulder Press (95,115,115) x10
* OHS (95,115,135) x10

WOD:
Max Rounds in 20 Min
* 115 pound push press (scaled to 95), 10 reps
* 10 KB Swings, 1.5 pood (used 55# db)
* 10 Box jumps, 24 inch box

I misread and did shoulder press instead of push press. I easily could have done 115 if I did push press instead of shoulder press. Shoulder press was the hardest. KB swings unbroken, box jumps unbroken.

Cooldown:
100 double unders

Painonnostajan lenkki.

Kävelyä 5 min.,
Hidasta juoksua 5 min + reipasta juoksua 200m.,
Kävelyä 200m + kovaa juoksua 150m, Kävelyä 200m + spurtti 100 m.,
Kävelyä 200m + reipas spurtti 50m, Kävelyä 200m + kova spurtti 30 m.,
Kävely 200m + kova spurtti 30 m.,
Hidasta juoksua 5 min.,
Kävelyä 5 min

Total workouts of the week 13 hours, x 7
Rest day

Metcon: ti, ke, la
Aer: to - 60 min
Squat: -
BB: ma, ke, la

Gymnastics
Pull up -
CTB - 25
TTB - 60
HSPU - 60

MU - 54
BMU - 19
Bfly - 140
Bfly CTB -
HSW - 73 m.

Recovery
Sleep 3/7
Avg. 7 h 45 min
Avg. 39

Penkki 6x3x70%, 1x80%, 1x90%
-70%:n toistot 3s stopeilla

Penkki käsipainoilla 3x10-15
-ala-asennossa stoppi + venytys

Yhden käden kulmasoutu 3x8-15

170 min
Warm up 15 min

1.HSW
- 20 m.

2.Snatch + Overhead squat
Build to heavy 2+2 for the day

3.BMU
- 3x1 + 2x2

4.BFLY
- 45 reps

5.Conditioning
A. EMOM24 (4 rounds)
1) 3 BMU
2) 10 m. walking lunges w/DBs - 2x35 lbs
3) 10 bfly pull up
4) 8 thrusters - 30 kg
5) 8 HSPU
6) 10 cal bike

6.Strength accessory
A. 4 sets:
- 10 low cable pulley - 35 40 45 45 kg
- 8 side lat. raise - 10 10 10 10 lbs

B. 3 sets:
- 20 GHD sit ups to parallel

C. 4 sets:
8+8 bicep curls- 20 25 25 25 lbs
10 push ups
20 pike leg lifts

D. 3 sets:
6-10 Behind the neck presses 10 kg - 10 10 10
6+6 Single arm KB Upright rows - 6 6 6 kg
10+10+10 Gymnastics swimming

120 min
Warm up 15 min

1.HSW
- 15 m.

2.MU
- Skill drills
- MU 4 x 1 + 5 x 2
- Total of 14 MU

3.Strict HSPU Strength work
4 sets:
- Max effort Strict pike HSPU (Weighted vest)
- Rest as needed
- 3 kg: 6 reps, 4 kg: 8 reps, 5 kg: 6 reps 7 reps

4.Shoulder press
A. 10 RM
- Max 3 sets

B. 4x8 @ 10 RM
- Rest as needed-
- Reps: 8 8 8 7

5.Accessory strength
A. 4 sets
- Supinated Bent over row 4x6 - 45 45 47.5 47.5 kg
- Hollow rocks 4x20
- Alternate movements, rest 60 s. between sets