120 min
WU 15 min
1.GS
A. Bfly/bfly CTB for 40 min
- Bfly x 20 reps
- Bfly pull ups, building height up each set, total of 50 reps

B. HSPU Capacity:
For time:
30 Kipping HSPU
Time: 5.30, 10 x 3 reps

C. Rope climb practice for 15 min

2.Conditioning
A. 3 rounds for time w/ a partner:
300 m Run
6 Rope climbs
30 Partner wall balls
30 Box jump overs
Time: 16.07

3.Accessory
A. 3 sets:
10+10 s Hip flexion lift off hold
15+15 s Single leg glute bridge hold

5 min EMOM

Joka alkava min 10-20 sek L sit pito

Mobility

1SET OF 2 REPS @70,80,85,90KG
POWER CLEAN 1SET OF 2 REPS @90,95,100KG CLEAN

5 rounds

30 DU
20 T2B
10 HSPU

Rest day, total workouts of the week 15 hours, x 7
Metcon: ke, la
Aer: ti, to, pe - 2 h 35 min
Squat: -
BB: ke, la

Gymnastics:
Pull up - 10
CTB -
TTB - 65
HSPU - 65

MU - ma, ti, pe - 33
BMU -
Bfly - ma, ke, pe, la - 230
Bfly CTB - ke, pe
HSW - ke, pe, la - 15 m.

Sleep 5/7
Avg. 22:20
Avg. 8 h 00 min
Avg. EA 39 kcal/FFM

150 min
1.GS
A. HSW practice for 15 min
- 8 m.

B. Bfly practice for 30 min
- Skill drills x 7 sets
- 25 reps

C. E2MOM16:
10 - 15 cal erg > 12 cal bike
TE butterfly pull up > 8 8 8 8 8 8 7 8 = 63 reps

2.Conditioning
A. EMOM14:
1) 3 push jerk @ 50 kg
2) 3 power clean @ 50 kg

B. EMOM15:
1) 8 TTB
2) 30 DU
3) 8 BBJO

3.Strength/accessory
A. 3 rnds:
10 bicep curls - 20 lbs
10 DB scull crushers - 15 lbs

B. EMOM7: abs

C. 3 sets:
10 side lateral raise bent arm - 10 lbs
7+7+7 bicep curl w/barbell 10 kg

D. 3 sets:
12/s. leg raise w/1 s. pause at top
12 side lateral raise straight arm - 2.5 kg

Snatch pull 7-5-3-5-7

100%-110%-120%-110%-100%

Lisäpainorintatankoon 3 x 3

31cal row

31 dumppel presses
31 Abmat situps
31 dumppel Bench press
31 Walking lunges with dumppel
31 push ups
31 goplet squats
31 box step ups with dumppel