75 min

1.Weightlifting
B. Clean and jerk – (12 to 15) x (1+2) @ 65+%, go every 75-90 seconds. This is 1 clean THEN 2 jerks (split).

2.SPP (skill) - own
A. 24 min EMOM:
1) 6 HSPU > abmat
2) 6 T2B
3) 200 m row
4) rest

3.5 min easy AB, TF

135 min

Aamu:
1.Isometrinen jalkaprässi: maksimi
2.Kevennyshyppy ilman lisäpainoa ja lisäpainolla: 27.5 kg
3.Raaka rinnalleveto 1 RM / 62.5 kg
4.Pystypunnerrus istuen 1 RM / 35 kg
5.Takakyykky 1 RM / 100 kg

Iltapäivä:
6.VO2 -max testi polkupyöräergometrilla
Max HR: 199 bpm
VO2 max:

EMOM 20

25m Swim

2 WOD's

3-6-9-12-15
Thrusters @75
Pullups
GHD
6:27 - october time 6:30
Rest 12 minutes

30-20-10
Power clean @135
KB Swings @53
Double unders
Ab-mat situp
13:27

Every Minute on the Minute x 16 (4 Rounds):

1st: 15/12 Calorie Bike
2nd: 7 Deadlifts (225/155) + 7 Handstand Push-ups
3rd: 15/12 Calorie Bike
4th: 10 Chest to Bar Pull-Ups

Shoulder Press Lift-9 65lbs...its getting heavy!

“Tabata Something Else”
8 sets of each, 20 seconds on 10 seconds rest:
Pull Ups had to sub with ring rows because of the giant blister on my hand for yesterday!

Sit Ups

Push Ups

Air Squats this is where I made up for everything!! 103!!

Count Total reps from all exercises.

odd 3 front squats
even 3 bench press

Rest day

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

Metcon: pe, la
Aer: ti, ke, to - 2 h 45 min
Squat: -

Gymnastics:
CTB -
Pull up - 20
TTB - 95
HSPU - 60

MU - 23
BMU - 39
Bfly - 115
Bfly CTB -
HSW - 25 m.

Amrap 12
10 alternate arm slamball thrusts 10 lbs
10 slamball floor slams 10 lbs
10 pistols, alternating

6 rds

10 Deadlift 100 kg
5 Pull up
5 Ring dip