3:00 easy run, row or bike
Then normal warm up

Core strength
E2MOM x 10 (5 rounds)
Min 1: 15 v ups
Min 2: max plank hold

WOD
2 rounds of both:
1000m/800m row or 800m run
Then
21-15-9
Push press 95/65
Sumo deadlifts high pull

*25:00 time cap

3 rounds
10/8 cal bike or row
10 good mornings
10 passthroughs

Deadlifts
E2MOM
10@ 50%
8@60%
6@70%
4@80%
2@85%

A: Back squat 3x7, sista setet amrap
B: Clean pull 5x2
C: Strict pull ups 3set

On the 5:00 x 5 Rounds:
12/9 Calorie Assault Bike
400 Meter Run
12 Toes to Bar

160 min
Warm up for 15 min

1.MU
- Drills
- MU 15x1

2.Gymnastics capacity
EMOM16
1. 7 chest to bar + easy bike
2. 7 push ups + easy bike
3. 40 DU
4. Easy bike

3.Metcon
EMOM32
1) 12 cal ski
2) 12 cal row
3) 12 cal bike
4) rest

4.Accessory
2 sets:
1 round of gymnastics swimming
25 GHDSU

130 min
Warm up for 15 min

1.Back squat
5x80 % 72
5x85 % 77
5x85+ % 77
5x75 % 67
New set every 3 minutes

2.Metcon
5 RFT
10 FS 30 kg
15 BFB
20 cal echo bike
Rest 1 min between rounds
Times: 3.35, 3.33, 3.27, 3.24, 3.08

3.Accessory
A. EMOM12:
1) 12 hip thrust wit pause at top - 45 lbs
2) 8 hamstring curls - 5 kg
3) 8+8 bulgarian split squats - 25 lbs
4) Rest

B. 3 sets:
21 bicep curls - 15 kg
20 GHDSU
30 s. passive hang

Rest day, total workouts of the week 11 hours, x 6
Week 3/3

Strength & conditioning
Metcon - 3
Aerobic work - 1, 105 min
Upper body strength - 2
Squat - 880 kg

Gymnastics
MU - 20
BMU - 25
BFLY - 70
BCTB -
KCTB- 55
HSW -

Recovery
Sleep, 8+ hrs/week - 0
Avg. time to bed - 23.15
Avg. hours asleep - 7 h 25 min
Avg. cals/day - 2750
Capacity - 105

75 min
Warm up for 20 min

1.Metcon
A. 5 x 200 m run, r. 60 s. between sets
Times: 4.00 min/km

Rest 5

B. 10 x 500 m row, r. 60 s. between sets
Times:
2.05, 2.04, 2.03, 2.03, 2.02
2.02, 2.01, 2.01, 1.59, 1.52
Avg. 2.01.6

2.Cool down
10 min easy bike

Bench press
- H3
- 2 x 8

Find a heavy set in 20min.
1 Snatch + 1 Clean & jerk