For time
21-15-9
Thrusters
Burpees
1000m bike@2kph to start each round

On The 3:00 x 7 rounds

200m Run with Medball 30/20p
12 toes to bar
9 Deadlift 85/60kg

Result total working time.

135 min
Warm up for 15 min

1.MU
- Drills
- MU 15x1

2.Back squat
- Not done

3.Conditioning
EMOM30:
1-2) Erg: bike - 25 25 25 23 23 23 cals
3-4) 12 butterfly pull up + 10 BBJ + max reps KB FR lunges 2x12 kg
- 3, 10, 8, 4, 6, 7 = 38
5) Rest
- HR 173/185

4.Accessory
3 rounds:
12 lat pull down w/pause at chest - 25 kg
12 side lat raise - 10 lbs
12 ring body saw

5 kierrosta.

3 min töitä:
- Echobike 10 cal
- Tuplat 20
- Skiergo loppuaika.
1 min lepo.

Tulos on kalorit skiergolla.

A: Deadlift 5-5-5
B: Lat pull downs 3set
C: Seated Row 3set
D: DB biceps curls 3set

5 rounds
Chin ups
Triceps
Db lunges

4 Sets : 6 GHR
3 Sets : 8 Double Dumbbell Row
2 Sets 12 Romanian DL @ 38%

Push press 3rm

Rest day, total workouts of the week 10 hours, x 5
Week 1/3

Strength & conditioning
Metcon - 3
Aerobic work - 1, 90 min
Upper body strength - 1
Squat - 1620 kg

Gymnastics
MU - 20
BMU - 20
BFLY - 120
BCTB - 20 (singles)
KCTB- 60
HSW -

Recovery
Sleep, 8+ hrs/week - 2
Avg. time to bed - 23.10
Avg. hours asleep - 7 h 40 min
Avg. cals/day - 2750

Every 10sec 1 clean
for 4 min
Then add weight and do 1 clean every 20sec for 2min
Then add weight and do 1 clean every 30sec for 2min

Rest 1min between sets