WU
3rds
7x air squat
7x sit up
7x KB/DB swing

70-80%

4*3 толчковые подрывы 70%

Rest day, total workouts of the week 11 hours, x 6
Week 3/3

Strength & conditioning
Metcon - 3
Aerobic work - 1, 105 min
Upper body strength - 2
Squat - 880 kg

Gymnastics
MU - 20
BMU - 25
BFLY - 70
BCTB -
KCTB- 55
HSW -

Recovery
Sleep, 8+ hrs/week - 0
Avg. time to bed - 23.15
Avg. hours asleep - 7 h 25 min
Avg. cals/day - 2750
Capacity - 105

30 Min AMRAP

• 500m ERG (should take about 1.20 at a semi-high sustainable pace)
• 20 (10+10) single handed deadlift 17.5
• 20 (10+10) "mini windmills" (DB ned af ben)
• 10 T2R

4 rounds for quality:

12+12 split stance romanian deadlifts with dumbbells
15 hip thrusts with kettlebell
8 GHD leg raises + 10 sec. hold at the top

Outdoor team workout

In teams of 3:
22min AMRAP
A) 400m run
B) Buy in 10 DB squat, then AMRAP DB hang snatch
C) Rest

*Rotating A, B and C

WU EMOM12:
1-2 Wall Climb
6-10 Push Ups
6+6 Strict Press DB/KB
10 WallBalls

HSPU / Box HSPU / Pike Push Ups
3-6 reps, go every 2 minutes (5 rounds)

Every 2minute 10 rounds:
8-10 Burbees
20 DU

10 reps
5 rounds

75 min
Easy bike
27 km, 21 km/h
HR 117/138