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

AMRAP (with a Partner) in 26 minutes
6 Deadlifts @100/70kg, each
9 Bar-Facing Burpees, synchronized
9 Bar Muscle-Ups/C2B, each
15m Partner Barbell Carry @100/70kg

metcon
"90 sec on 90 sec off"
4 rounds of

a)
16 snatch
14 hand release push up
12 airsquat

b)
12 oh plate lunges
10 sit up plate oh
8 plate over burbee

Rinnalleveto + saksityöntö

Etsi päivän hyvä 1 + 2 RM, 12 min aikaa

20 min Amrap

20 cal Row
30 x KB Swing 16kg
30 x Ring Row
30 x Sit Up
30 x Push Press 30kg
10 x Burpee

ALL OUT MADNESS EVERY ROUND, REST THE REMAINING TIME!
All sets unbroken and TNG, so scale weight down if needed!

0-5 min:
20cal AB + 10 x Pwr Snatch @ (60/40kg)

5-10 min:
20cal AB + 10 x Pwr Clean & Jerk @ (60/40kg)

10-15 min:
20cal AB + 10 x Thruster @ (60/40kg)

15-20 min:
20cal AB + 10 x Cluster @ (60/40kg)

20 Rounds for time

• 24 Double unders
• 8 KB Swings 24/20
• 4 HSPU

TIMES TO BEAT
Beginner athlete: 33min 20sec
Average athlete: 27min 47sec
Advanced athlete: 22min 13sec
Elite athlete: 16min 40sec
Regional athlete: 14min 27sec

135 min
Warm up for 15 min

1.HSW
- 10 m

2.MU
- Drills
- MU 12x1
- MU+HTR 4x1+1
- MU x16

3.BCTB
- Drills
- BFLY x30
- BCTB x25 (singles)

4.Weightlifting
Clean & jerk 1+2, go every 90 s. x 12

Total workouts of the week 11 hours, x 6
Week 3/3

Strength & conditioning
Metcon x 2
Aer x 2 - 70 min
BB x 2
Squat - 1760 kg

Gymnastics
MU - 40
BMU -
BFLY - 60
BCTB -
HSW - 10

Recovery
Sleep 3/7
Avg. 22:45
Avg. 7 h 50 min
EA. 41 kcal/FFM

For time (cap time: 20 min):
- 20 Thrusters.
- 20 Sumo deadlift high pulls.
- 20 Push jerks.
- 20 Overhead squats.
- 20 Front squats.

RxC: 52,5/35 kgs. Rx: 45/25 kgs. Sc: 30/15 kgs.
Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees.