20 min OTM
First minute do 1 DU
Second minute do 2 DU
..
19 th minute do 19 DU
20 th minute do 20 DU

1200 meter run
75 pull ups
800 meter run
50 pull ups
400 meter run
25 pull ups

75 min
1.Aerobic work
A. 2 rounds:
10 min AB
10 min ski
10 min row
HR 136/149

2.Accessory
3 sets:
10 Hip airplanes
10+10+10 Gymnastics swimming
5+5 SLOW Cossack squats

20min ASRAP. 400m,11power snatch ,17 pull-up ,13 power clean

AM: 60 min
1.PK: 4 x 2000 m Ski-erg
1) 2.42.4/500 m - 121/131
2) 2.37.8/500 m - 135/145
3) 2.33.2/500 m - 146/156
4) 2.28.1/500 m - 154/164
2.Mobility for 10 min

PM: 150 min
Warm up for 15 min
1.Gymnastics
A. HSW practice for 15 min
- 22 m.

B. Bfly CTB practice for 25 min
- Box 2 x 10 + 1 x 8/s.
- Kip swing + CTB 10 x 3+3

C. Bfly practice for 10 min
- Total of 55 reps

D.Toes to Bar practice for 10 min

E. 3 sets:
10 s ME toes to bar - 6 6 6
30 s steady pace tuck ups
-20 s rest-
10 s ME Kipping HSPU - 5 5 4
30 s Shoulder presses with stick
-50 s Rest-

2.Conditioning
A. For cal:
Tabata assault bike
- 71 cal, 10 - 7 cal/20 sec., max/avg. watts 955/397, max/avg. rpm 92/58
-Rest 2min-
Reverse Tabata assault bike
- 48 cal, 6 - 4 cal/10 sec., max/avg. watts 1014/374, max/avg. rpm 94/55

3.Strength
A. 4 sets: > 3 sets
20 Horizontal row > 10 reps - 20 20 20 kg
15+15 Half kneeling DB press - 15 15 15 lbs
20+20 Side crunches
-Rest 90 s between rounds-

21 Air Squats
15/12 Calorie Row
12 Alternating Dumbbell Snatches (50/35)

Heavy single for weighted pull up

Minutes 0:00 – 7:00
Build to a Moderate Pause Overhead Squat
Minutes 7:00 – 12:00
Build to a Moderate Pausing Snatch Balance

Rest day, total workouts of the week 16 hours, x 9

Metcon: ma, ti, ke, pe, la
Aer: ti, to - 1 h 50 min
Squat: 1995 kg

Gymnastics:
CTB -
Pull up -
TTB - 80
HSPU - 55

MU - 26
BMU - 48
Bfly - 175
Bfly CTB - 1 harjoituskerta
HSW - 74 m

Sleep 4/7
Avg. tt. bed 22:30
Avg. t. asleep 7 h 50 min
Avg. EA 39 kcal/FFM

4x8, tempo