Total workouts of the week 10 hours, x 6
Deload week

Strength & conditioning
Metcon x 2
Aer x 2 - 105 min
BB x 2
Squat - 1025 kg

Gymnastics
MU - 35
BMU -
BFLY - 50
BCTB - 60
HSW -65

Recovery
Sleep 5/7
Avg. 22:35
Avg. 8 h 00 min
EA 40 kcal/FFM

DB Forearm Plank Rotation: 4 x 8 each. Rest 60s.
+
- Foam Roll - Lats x 60s each (6-12 inches rolling proximal to distal)
- Biphasic Lat Stretch x 60s each
- Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

EMOM 16 min
3-10 Pullup progressions
3-10 HSPU
3-10 TTB
6-12 Pistols, alt

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Choose a progression that works for you. Aim to go UB.
Start easy and go to more difficult progressions as the rounds go by (if possible).

Pu, ctb, mu or butterly practice.
Hspu, add deficit or use parallettes/db’s.
Knee/leg raise, ktc, ttb, kte.
Leg support, pistols, weighted.

Hegen reseptillä, eli

50-45-40-35-30-25-20-15-10-5 cal Echobike
*Joka sarjan jälkeen 10 burpeeta

60 Elevated Sit UPs
6 Rope Climbs
60 Box Step Ups
50 Elevated Sit Ups
5 Rope Climbs
50 Box Step Ups
40 Elevated Sit Ups
4 Rope Climbs
40 Step UPs
30 Elevated Sit Ups
3 Rope Climbs
30 Step Ups

20 Min Cap

2 rounds:

30/25 cal row
25 wall balls
15 HSPU
2 min rest

30/25 cal row
25 wall balls
15 T2B
2 min rest

30/25 cal row
25 wall balls
15 pull ups
2 min rest

5 x 3 Pausing Split jerk

00:00-05:00
3 x 5 Jerk balance

05:00-10:00
4 x 4 Tall Jerk

10:00-15:00
5 x 3 jerk Drive

8x 3 tall snatch @55%

AMRAP 5 min

15 WB 9/6 kg
20 DU