Ma: Clusters and strenght
(modified training from Lasse Rantala)

Emom 9: Find max of the day cluster
Then for time:
7 cluster 80%
5 cluster 85%
3 cluster 90%

3 rds, rest as needed between sets:
6-10 ring dips (scale with rubberband if needed)
6-10 barbell row
6-10 deadlifts

Time 10min
45m run
Air squat x6-8
Push up x3-6

Rest 3min

Time 10min

Slam x8-12
V-up Alt leg x4-8
Superman x4-8

Amrap 15
21 wall ball da 12kg target 2.5m
12 power snatch 42.5 kg
15 ttb
12 overhead squat 42.5kg

45 min
90 s. run/60 s. walk
6.65 km, 6.55 min/km
HR 122/155

Rest day, total workouts of the week 7 hours, x 5
Deload week

Strength & conditioning
Metcon x 2
Aerobic work x 4 - 170 min
Upper body strength -
Squat -

Gymnastics
MU - 25
BMU - 35
BFLY -
BCTB -
HSW -

Recovery
Sleep, 8+ hrs/week - 5/7
Avg. time to bed - 23:20
Avg. hours asleep - 8 h 15 min
Avg. cals/day - n. 2600

A,
Every 1 min for 30 mins, alternating between:
15/13 Row Calories
10 Burpee Box Jumps 60/50cm
50 Double Unders
15/13 Row Calories
10x 2 Squat + 1 Pull-up
100 Single Unders

B,
Tempo Dumbbell Bench Press 6-6-6, using heaviest weight per set
Tempo Dumbbell Single Leg Deadlift 12-12-12, using heaviest weight per set

Tempo Dumbbell Bench Press- 3x6, 3 secs down and 3 secs up
Tempo Dumbbell Single Leg Deadlifts- 3x6 L/6 R, 3 secs down and 3 secs up

6,8km run

140 min
Warm up for 20 min

1.MU
- Drills
- MU 6x1
- MU 7x2

2.Conditioning
FT:
Buy in: 24 cal ski erg
Then: 27 - 21 - 15 - 9
BJO
KBS 24 kg > 20 kg
Time: 8.24

3.Strength
A. Weighted chin up
4x3
New set every 2 minutes
- 10 10 12 14 kg

B. AMRAP4
4 Strict chest to ring pull ups
4 Strict HSPU > knees on 24" box
Reps: 3 rounds + 4 CTR

Rest 4

C. AMRAP4
8 Ring row
8 Push up
Reps: 5 rounds

4.Cool down
5 min easy AB

Eilinen

5 rounds

15 KB swings @32
10 lunges
15 cal assault bike
10 push-ups
15 sit-ups
10 KB sumo deadlift highpulls @32