Dumbbell Floor Press
20X0; 8-10reps/arm; rest 60sec x 3

Russian Kettlebell Swing
12-15reps; rest 60sec x 3

5 rounds 30 minute cap
15 kettle bell swings 16/20kg
15 butterfly sit ups with 7kg/9kg ball
1min plank hold
15 hollow rocks
15 candlesticks

Partner WOD
For time
100 KB swings 24/16kg
100 Med ball partner situps
100 Push Ups
100 KB Goblet squats 24/16kg

Total workouts of the week 14 hours, x 7

Metcon: ma, ke, la
Aer: to, pe, 30 + 60 = 90 min
Squat: 1680 kg

Gymnastics:
C2B 65
Pull up -
T2B 70
HSPU 55

MU ma, la 9
BMU ma, ti, pe 42
Bfly ke
HSW ma, ti, ke, pe

Complete exercises EMOM for 14 Mins

Burpees- 3reps
2 Pistols Each Side
V-Ups- 5reps

Front Squat 1-1-1-1-1-1-1-1-1-1 reps

Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

5 Minutes of Parasympathetic Breathing

130 min

1.Skill
A. BMU practice for 30 min
- Progressions
- Bar muscle up 9 x 1 reps
B. HSW practice for 15 min

2.Strength
A. Front squat – 4/3/2/3/4 reps @ 82.5-87.5%, tempo 20X1, rest 3-4m between sets
55 60 65 65 60 kg

B. Alternate B1 / B2 for 4 rounds
B1. Strict deficit handstand push up – 2 RIR, rest 1m before B2
> AMAP, abmat + 5 kg plate, 8 4 6 5
B2. Bent over barbell row – 8 @ AHAFA, rest 90s before B1
40 40 35 35

1. Skill / Gymnastics B. Chest to bar pull up B1. 1 x max unbroken (UB) reps in a 40-second window, Rest 1-minute before B2 Result: 17 reps, PR! B2. 7 sets @ 40% of max reps (unbroken) in B1, Rest 15s between sets (extend to 30/45/60s as needed, see details below) 6 6 3 6 5 6 6 reps

4.5 min AB + mob.

100 burpeeta aikaa vastaan.