Total 90min
A.
500m row, 3 rounds: 15 abs, 15 backs, 10 lunges
mobility

B.
1.Tempaus nousu alkupaino (Kisaverryttely ilman kisanostoja)
2.Työntö nousu 3 kg alle alkupainon (Kisaverryttely ilman kisanostoja)
3.Tempausveto, vain olkapäillä 4x2 te max 3x2x42.5kg 2x45kg

C.
500m row

Total 60min
A.
3 rounds: 200m row, 8 T2B, 10 box jump
B.
BMU practice for 25min
C.
2 rounds for quality & time:
50 DU
15 KPU
15 HSPU 1 abmat
rest 3min
Results: 4.42, 4.50 - 12.32

Total 105min
A.
500m row, 2 rounds: 10 KPU, 10 wallball, 5 high box jump, 15 v-ups
B.
1. Tempaus nousu 2kg alle viimeisen verryttelypainon kakkosia ja ykkösiä (Kisaverryttely - 2kg ilman kisanostoja)
2. Työntö nousu 5 kg alle alkupainon ykkösinä (Kisaverryttely - 5 kg ilman kisanostoja)
2x25, 2x30, 2x35, 40
3. Muutama Kyykky 4x3, rv max painoon saakka
3x40 3x50 3x55 3x60
C.
2 rounds for quality:
10 HSPU 1 abmat, 10 KPU, 15 GHD back raises, 20 AMSU
D.
Mobility WOD 60min

100 min
Skill: ring MU practice for 80 min
Progressions, strength, 12 ring MU

Total workouts of the week: 12 hours, x 7
Metcon: ti, pe
Aer: to, la
Squat: 2080 kg

Gymnastics:
C2B 25
Pull up 15
T2B 15
HSPU 20

MU 26 ti, su
BMU 9 ke
HSW ti

Sleep 3/7, avg. 23.30

Accumulate 1:30 in an L-Sit
Accumulate 3:00 in a Weighted Hip Extension

Athletes Can Break Up Time Totals However They See Fit.

strict pull ups x 10
push ups x 10

5 rounds for quality

1 ROUND FOR TIME
* 100 D/U
* 50 PULL UPS
* 30 X 10m SHUTTLES
* 80 AIR SQUATS
* 40 HAND RELEASE PUSHUPS
* 30 X 10m SHUTTLES
* 60 KB SWINGS
* 30 PUSH PRESS
* 30 X 10m SHUTTLES

1 ROUND FOR TIME

* 50 BOX JUMPS
* 50 JUMPING PULL UPS
* 50 KB SWINGS
* 50 WALKING LUNCHES
* 50 KNEES TO ELBOWS
* 50 PUSH PRESS
* 50 BACK EXTENSIONS
* 50 WALL BALLS
* 50 BURPEES
* 50 DOUBLE UNDERS

3 ROUNDS FOR TIME
* 20m OH LUNGE WALKS
* 20m BROAD BURPEE JUMPS
* 20m FARMERS WALKS
* 20 X 10m SHUTTLES

Tempauksen tekniikkaa. Vetoja pausella.