5 burbee
10 push Up
15 sit Up

14 min AMRAP
20 cal row/16 cal bike
20 wall balls 20/14
8 pull-ups
8 jumping lunges

3-5-8-10-8-5-3 reps of bench press

For time :

21-15-9

Calories Bike Erg
Thrusters 42,5kg

TC 6

WARM UP
3 ROUNDS 
30 jumping jacks
20 crab reach
20 scorpio exercise on belly

STRENGHT/SKILL

Plank Tabata

16 times 20sec on 10 sec rest

Hollow rocks every other time a plank hold. Change those planks up.

WORKOUT

Intervall

6x 3min on 2 min off.

during 3min Amrap:
10 burpees. 15 sit ups.
20 jumping squats

Start from beginning every time and count rounds.

COOL DOWN
5-10min Stretching abs and front of your body. Calm breathing.

Rest day, total workouts of the week 15 hours, x 8

Strength & conditioning
Metcon x 2
Aer x 2 - 120 min
BB x 1
Front squat 3RM 77.5 kg

Gymnastics
MU - 60
BMU - 20
BFLY - 75
BCTB - 75
HSW - 45 m

Recovery
Sleep 4/7
Avg. 22:40
Avg. 7 h 40 min
EA 39 kcal/FFM

A. Strict press – 4 x 6/6/6/5 @ 75-82% (1-2 RIR on each set), rest 3-4 minutes between sets

5 rounds for time of

21 dumbbell thrusters
15 burpees, touching target 6 inches above reach

♀ 30-lb. DBs ♂ 45-lb. DBs

EMOM 16'
1: Burpee Tire flip
2: Air bike
3: Sled pull
4: Plank to Push up hold

• 45" work, 15" rest

4 rounds for time of

• 400-m run
• 1-minute handstand hold