135 min

Skill: BMU practice for 30 min
13 BMU

Skill: HSW practice for 15 min

2.Strength
A. Alternate (1 set of each movement for 4 rounds)
A1. Back squat – 4 x 3 @ 86-90%, rest 90 seconds before A2
A2. Weighted pull up, rest 2 – 3 minutes before A1
3*10 kg 3*12.5 kg 3*15 kg 3*17.5 kg

B. Alternate
B1. Strict press – 3 x (3 – 5) @ 86-90%, rest 1 minute before B2
4*32 2*5*32 kg
B2. Reverse back rack lunge – 3 x 10 (5/side) @ AHAFA, rest 2 – 3 minutes before B1
3*10*55 kg

3.Cool down
A. Easy Assault bike for 5 – 10 minutes
B. Movement flow

5-10-15 power clean 60 kg / 10-15-20 box over Burpee

120 min

Skill: HSW practice for 20 min

1.Weightlifting
A. Snatch – 15 x (1+1) @ 65%+, go every minute. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
35 35 37,5 / 37,5 40 40 / 42,5 42,5 45 / 45 - - / 47,5 - 50

B. Clean – (12 – 15) x 1 @ 75%+, go every minute. Start @ 75%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

2.Cool down
A. Assault bike for 5 minutes at very easy pace (HR < 130bpm)
B. Movement flow

17 Minute AMRAP of:
Push Press using 115 lbs
Toes To Bar
(all reps must be unbroken to count and proceed to next round)

Gymnastic swing in rings 5x20sec
+
Split jerk 5x3 ca75%
+
OHS 5x3 @ 90% 1rm snatch
Push press 5x3 @ 75-80%
+
For quality:
4x8 ring push ups
4x8 false grip ring rows
+
5rft:
5 Wall climbs
5 Pass throughs in paralets
10 Grass hoppers(L+R=1 rep)

135 min

SPORT (SKILL) / WEIGHTLIFTING (APPLIED)
1.Skill
A. Ring muscle up – 30 repetitions for time
Time cap. 10 minutes
Result: 11 reps
Sets: singles

2.Applied weightlifting
A. (Squat) snatch – AMRAP (as many repetitions as possible) in 5 minutes @ 70% 1RM
55 kg * 0,7 = 38 kg
Result: 22 reps

B. (Squat) clean and jerk – AMRAP (as many repetitions as possible) in 5 minutes @ 70% 1RM
67 kg * 0,7 = 47 kg
Result: 23 reps

3.Skill
B. Handstand push up (strict) – 35 (no deficit) + 15 @ 3/1.5” deficit repetitions for time
Time cap. 5 minutes
Result: 0 reps

C. Toes to bar – 50 repetitions for time
Time cap. 3 minutes
Result: 42 reps in 3 minutes
Sets: 6*5, 3, 4*2, 1

4.Cool down
A. 10 minutes on AB/row or similar, HR < 140

20 minutes to reach 1RM on back squat

Then, using ~50% of 1RM, do Tabata back squats and box jumps, alternating. Meaning, do 20s of squats, rest 10s, 20s of box jumps, rest 10s... so you wind up with 4 rounds of each movement.

1RM = 105 lbs. Back Squat...just did BW not max rep due to preg

Tabata:
squat(65 lbs.)/box jumps(did step ups)
Low round was 8/10

Legs were sore for 2 days after this.

90 min

CONDITIONING / SPORT (SKILL)
1.Conditioning
This test is best performed at a track. If you do not have access to a track, you can map out a 3 km run outside the gym or elsewhere. Just make sure it is a run that you can repeat for an eventual re-test.

Warming up for 3km run
A. Lunge Flow
B. Easy 400m jog around the track (nose breathing only if possible)
C. Alternate 15 seconds run fast, 30 seconds run slow.
60% fast / 70% fast / 80% fast / 85+% fast

Main set (test)
Done outside @Viitaniemi
A. 3 km run for time
Result: 14.08, 4.42 min/km

2.Skill
A. Handstand walk – 30 m (100 ft) walk for time
Time cap. 3 minutes
Result: 0 m

B. Pistols, alternating – 50 repetitions for time
Time cap. 3 minutes
Result: 2.26

C. Push ups – max unbroken repetitions
Result: 27 reps

30 min amrap
30 cal row
30 pull up
30 wall ball
30 power clean 60 kg
30 box jump
30 t2b
30 double unders