5x1 @75-95%

4 sets:
30mt Double Dumbbell Overhead carry (22,5/15)
20 Single arm overhead dumbbell walking lunges (Switch arms after 10 steps)
2:00 easy assault bike or air dyne

Rest day, total workouts of the week 14 hours, x 7

Metcon: ti, ke, pe, la
Aer: ke, to, 40 + 30 = 70 min
Squat: 3270 kg

Gymnastics:
CTB 20
Pull up -
TTB 35
HSPU 35

MU ma, pe 21 :)
BMU ke 10
Bfly ti, la
HSW ma, ti, ke, pe

Sleep 5/7
Avg time asleep 8:04
Avg time to bed 22:30

140 min
Warm up EMOM14 + 14 m HSW

1.JG PP 28.9.2018
A. Skill
3 x 8 rocking arch
3 x 5 ring swings
3 x 10 supine hollow to arch
5 x 2 hips to rings
3 x 3 turn with band
5 x 2 muscle-up no dip + 1 hips to rings > muscle up x 1
- Reps: 9 x 1 + 4 fails
- Total of 9 ring muscle ups

B. Handstand Test
Accumulate 5 minutes of lateral wall assisted handstand hold. Your score is the total time it takes you to accumulate 5 minutes.
Time: 7:40

2.Strength
A. Tempo Back squat
10x1 @ 30X1
- Build to a HEAVY single!

B. Every 4 minutes for 16 minutes:
4 Push presses @ 80-84%
4 x 4 x 45 kg

3.Conditioning - not done

4.Accessory - not done

Thrusterladder:

Joka alkava 1,5 min 4 x thruster, korotus joka kierroksella.

Esim.
30 - 35 - 37.5 - 40 - 42.5 - 45 - 47.5 - 50 - 52.5 - 55 - 57.5 - 60

Back squat

4 runder af
10 x 60 kg

3 Sets:
6 Single Kettlebell Lateral Box Step-ups (Each Side)
:20 Second Hollow Hold
200' Single Kettlebell Farmers Carry (change at 100')

"Tabata more tasks"

60 shoulder press @ 45#
50 SDLHP @ 45#
40 burpees
30 knees to elbows
20 medball cleans @ 20#

Buy in = 4x4 OH squat
95-115-135-155

Bench press 3sec pause at bottom.
Tempo 33X1, rest as needed. Quality over weight.

Clean, 1 rep max.