5x1 @75-95%

150 min
Warm up EMOM14 + 12 m HSW
1.Own skill
A. RMU prog. for 20 min
B. RMU:
- 1 rep E2MOM x 12
- 3 x 2 assisted muscle ups
- Total of 18 RMU
C. BMU practice for 10 min
- 5 x 2 = 10 reps

2.Conditioning
A. Every minute on the minute for 12 minutes:
Even: 12 cal row
Odd: 5 Clean and jerks @ medium weight - 40 kg
172/182

3.Accessory
A. 3 sets:
- One legged KB Romanian deadlift 6+6 - 20 24 24 kg
- Lateral box step ups 6+6 - 24"
- Side plank hold 20+20s

B. 1 set:
- 10 single arm ring row/arm with a 3 sec. neg.
- 2 rounds of gymnastics swimming
- 10 x (3 sec. hollow hold, roll over into 3 sec. arch hold)

70 min
Warm up for 15 min
1.Skill
A. Butterfly pull up prep. for 10 min
B. Every minute on the minute:
0:00-05:00:
3-5 Unbroken Butterfly pull ups - 4 reps
06:00-->
Butterfly pull ups, adding one each minute
5 6 7 8 9 -
C. EMOM10:
1) 5 kip. HSPU - abmat
2) 8 TTB

2.Conditioning
A. For time:
25-20-15-10-5 - Wallballs
50-40-30-20-10 Double unders
All unbroken! :)
175/182

5x3 @70% 1RM.
Warm-Up and Build to work sets.

Team of 2 version cap 10 min
60 cal ski erg
20 BBJO
20 sandbag cleans 60kg

Rest day, total workouts of the week 13 hours, x 7
Metcon: ma, pe, la
Aer: ti, 50 min
Squat: 1345 kg

Gymnastics:
CTB -
Pull up -
TTB - 40
HSPU - 50

MU ma, pe - 38
BMU ke, pe - 34
Bfly ti, ke, la
HSW ma, ti, ke, pe

Sleep 3/7
Avg. time asleep 7 h 55 min
Avg. time to bed 22.50
Avg. energy availability 44 kcal/FFM

Max burpees in 7min.

40 Single Unders
10 Hollow Rocks
1min. Plank cor Hold

Source: Travel Wods (wod generatod app)

Build up to 1rm
From the ground up to down: slow, then on down position accelerate and finish in power clean

40 minuutin hölkkä/60 minuutin pyöräily