3×: 400m run, 100 DU, 500m ski

Rest day
Total workouts of the week 14 hours, x 7

Metcon: ma, ti, ke, pe, la
Aer: to, 50 min
Squat: -

Gymnastics:
CTB - 105
Pull up -
TTB - 85
HSPU - 110

MU - ma, pe - 28
BMU - ke - 12
Bfly - 200
Bfly CTB -
HSW - 55 m.

Sleep 5/7
Avg. t. asleep 7 h 50 min
Avg. tt. bed 22:35
EA. 43 kcal/FFM

For time
2 rounds
14 ohs 40kg
14 bar facing burpees
1' rest
2 rounds
14 ohs 40kg
10 bar mu
1' rest
2 rounds
14 ohs 40kg
6 burpees bar mu

5X:
2 minute rounds followed by 2 minute rest:
200M Run
10 Thrusters (95/65)
As many CTB pull ups as you can*

*CTB: 15,17,13,10,10 = 65

Post WOD:
80 sit ups
40 T2B
40 GHB

Rest day at Helsinki

1 round

halting clean deadlift x 5
Clean pull x 5
Clean high Pull x 5
(5 sec eccentric)

1 round

halting snatch deadlift x 5
Snatch Pull x 5
Snatch High Pull x 5
(5sec eccentric)

Strength

2 power clean + 1 hang clean + 1 jerk x 1 @ 70% x 5 @ 75%
1 power clean + 1 hang clean + 1 jerk @ 80% x 1

5 rounds
6 deadlift (heavy)
4 sets of 3x hurdle hop

21-15-9

Wall Balls
Sit-ups

When you need a little extra, this is fun....

3x10 rest 2-3min

• 10 Interval of:
Row 2:00 @ 85-90% MHR
1:00 rest each interval