**WU
6-8min. at easy pace
**8m bear walk
5+5 push press
10x russian twist
12x plank shoulder tap
10x KB/DB swing

Basic Condition 90 minutes.
15 minutes Bike
...
3 rounds
5-10m HS walk
4 BMU
15 minutes Row
...3rnds
10 Pistols alt.
5 Strict HSPU
15 minutes Ski
....2 rnds
10 C2B
20 GHDSU

Deadlift
10@40%
8@45%
6@50%

Work sets
4@65%
4@70%
4@75%

3 rounds
10/8 cal bike or row
10 passthroughs
10 air squats

Backsquats
E2MOM x 5
10-8-6-4-2

*starting at 45% 1RM and going up 10% each round

Bodyweight only strength

1min on
1min off
3 rounds per exercise
Complete all sets per exercise before moving on to the next.
Aim to do the first set at a harder scale than usual
Aim for a big set and then break up as required do not break up to achieve to the most reps in a minute

1) strict pull ups
2) strict hspu/box hspu/pike push up
3) strict chin ups
4) strict dips
5) perfect press ups

Rest day, total workouts of the week 10 hours, x 6
Week 2/3

Strength & conditioning
Metcon - 3
Aerobic work - 2, 130 min
Upper body strength - 2
Squat - 450 kg

Gymnastics
MU - 20
BMU -
BFLY - 130
BCTB -
KCTB-
HSW -

Recovery
Sleep, 8+ hrs/week - 4
Avg. time to bed - 23.05
Avg. hours asleep - 8 h 00 min
Avg. cals/day - 2840

Back Squat 3x5
RPE 4 to 4+
Rest as needed between sets.
Add 2,5-5% compared to last
week.

A
A. Warm Up

pvc+mobility
Row 1k
10 Muscle Clean
5 Front Squat
10 H. Power Clean
5 Front Squat
10 Power Clean
5 Front Squat

B. Forza
Warm Up
Hang Squat Clean
6×3
Poi
Squat Clean (partenza da sotto le ginocchia)
8×2 @90%

C. For Time
6 Rnd
5 Squat Snatch
200mt SKI erg
5 Squat Snatch
Rest 90"

D. Skill
KB Snatch
5×10
Set 1: Peso medio
Set 2: Peso Alto
Set 3: Peso leggero
Set 4: Peso Alto
Set 5: Peso medio

E. For Time
6-8 Muscle Up
20 Pull Up
25 Push-up
30 HSPU
25 Push-up
20 Pull Up
6-8 Muscle Up
F. Optional
Rnd 1-3
3×1'
Shoulder Tap (faccia al muro)
4×15
GHD Sit-ups
5×1'
FS HOLD con bilaciere 30-40% @1rm

On these days I usually do some active recovery, but everyone has different situation and take these days for resting if feeling like it. Usually little streching and walk wont harm things so I recommend do something like that and eat well.

24min EMOM
1.min Ergo cal
2.min 10 kb swing, rest of time box jump over
3.min rest