40+

5 Rounds:
20 Pull-Ups
30 Pushups
40 AbMat Sit-Ups
50 Air Squats
Rest Exactly 3:00 Between Rounds

Harjoitellaan kärrynpyörä, kuperkeikka, käsilläseisonta

► 8 000 m Run

4 round of:
10 Pull-Ups
15 Burpees
20 Push-Ups
25 Sit-Ups

Pendlay and front squats

Tempaus riipusta

2 RM

A: High bar back squat 3-3-3
B: Clean pull 2-2-2-2-2
C: leg press 5x8, amrap sista setet
D: Standing SL hamstring curls 5x8

"MR Anderson"

TC 30'
Target time 20'

10* Rope Climb
50* Push Ups
50* Sit Ups
150* air sqt
50* TTB
50* Push Ups
10* Rope Climb

1. Back Squat

70% 8
75% 8
78% 8

2. Conditioning

4RFT:
21 Wallballs (20/14#)
18 Hang Power Snatches (75/55#)
15 Bar Facing Burpees
12 C2B PU

3. Snatch

60% 3
65% 3
70% 3
75% 3
80% 2×3

4. Gymnastics Conditioning

Choose one of the following:
A. 3 sets of 10 unbroken muscle-ups
B. 4 sets of 8 unbroken muscle-ups
C. 5 sets of 6 unbroken muscle-ups
D. 6 sets of 5 unbroken muscle-ups
Rest as needed between sets

Rest day, total workouts of the week 9 hours, x 5
Deload week

Strength & conditioning
Metcon - 4
Aerobic work - 1, 50 min
Upper body strength - 1
Squat - 1465 kg

Gymnastics
MU - 15
BMU -
BFLY -
BCTB -
KCTB- 35
HSW -

Recovery
Sleep, 8+ hrs/week - 3
Avg. time to bed - 23.00
Avg. hours asleep - 7 h 55 min
Avg. cals/day - 2770
Capacity - 108