For time:
27-21-15-9cal AB
12-9-6-3 Sandbag over box 120/100cm

Lämmittely: Skill Transfer

A1. Tempaus alle meno räkistä, ponnistus 3 x 3 (65 - 75 %)
A2. Tempaus veto taskulta + tempaus taskulta 4 x 1 + 3 (65 - 75 %)
A3. Tempaus polven ylp. + tempaus polven alap. 5 x 2 + 2 (65 - 75 %)
B. Tempausveto 3 x 3 (85 - 100 %)

Amrap 20
40 cal bike erg
30 dumbell clean and jerk 24kg
20 ttb
10 strict hspu

Weighted Chin-up 6x3x65%

maastaveto

3 x 6, AHAP

Rest day, total workouts of the week 8 hours, x 5
Deload week

Strength & conditioning
Metcon x 1
Aerobic work x 4 - 165 min
Upper body strength x 2
Squat -

Gymnastics
MU - 40
BMU -
BFLY - 30
BCTB - 30
HSW -

Recovery
Sleep, 8+ hrs/week - 6
Avg. time to bed - 22:40
Avg. hours asleep - 8 h 10 min
Avg. cals/day - 2750

Back squat 7 x 3

Front squat 1x3

• 3min.: Row/Bike/Run

• 2 rds:
  9 squat
  7 Ring row
  5 Push up

• 2 rds:
  5 Deadlift
  5 Muscle snatch
  5 OHS

• 2 rds:
  10 Kipping swing
  5 Hang Squat snatch

• Mobility...

• Work on: MU / Snatch

Barbell overhead press
Dead stop