400m sandbag bearhug carry 150 lbs
- 10 sb squats every break

Tc: 10 min

Rest day, total workouts of the week 12 hours, x 6
Week 1/3

Strength & conditioning
Metcon x 3
Aer x 1, 85 min
BB x 1
Squat - 2665 kg

Gymnastics
MU - 60
BMU - 15
BFLY - 60
BCTB - 55
HSW - 10

Recovery
Sleep 2/7
Avg. 22:45
Avg. 7 h 40 min
EA. 41 kcal/FFM

CNJ 6x1
Clean pull 5x2
Back squat 5x3

A.
EMOM x6:
1.) Row / Bike
2.) 6-8 Push ups + 6-8 Ring rows
3.) 9-12 Air squats + Hollow rocks

Mobility:
- Throracic
- Shoulders
- Lats
- Couch stretch
- Pigeon

2 rds:
6 Snatch pull
6 Muscle snatch
6 Snatch balance

2 rds:
4-8 Pull up
4-8 Push jerk
Add weights...

LÄMMITTELY
2 kierrosta, 40s./20s.
1. Yhden käden pystypunnerrus istuen kp
2. Konttausasennossa lantion kippaus ja tiivistys
3. Seinällä lonkankoukistaja
4. Lantionnosto
5. Polviseisonnassa - kumpparin kanssa ympyrä
6. AKK - Etunoja

VOIMA
Maastaveto 3 x 15
Kulmasoutu 3 x 15
Lepo kierrosten välissä 45-60s.

KEHONHUOLTO
- Lantio
- Ranka

Skill
ring muscle ups + DU's

Strength
3x5 push press 60kg (3 mns b/t sets)

WOD
7 rounds for time of:
3 power cleans 70kg
4 ring dips

Everything was unbroken, except the cleans on the 6th round! It was tough and fast!

3 x 3 Hang Power clean

on a running clock, Complete both workouts for a total time, including the break

8 RFT

• 8 Pushups
• 8 Toe to bar
• 8 Air squats
• 8 Pullups

3 minute break

8 RFT

• 8 Cal Row
• 8 Deadlifts 40kg
• 8 Hang power Cleans 40kg
• 8 Shoulder to Overhead 40kg

Your score is the total time including the break

1x5 @70%
3x3 @73-76-79%
5x1 @82-85-88-x-x%

• after each set: 7.5m HS-walk practice

• The fnal two sets are left open. Based on feel.

Warm-up
5min Easy Jogging

5 SETS
20sec MAX Distance Run
40sec Recovery Jog

-No Additional Rest b/t Sets-

-Rest 2:00-

AMRAP 7 MINUTES
10 Backpack Ground to Overhead
10 Backpack Strict Press
100m Run

(Score is Rounds + Reps)

*Backpack on reppu. Pakkaa sinne sopiva paino.