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

DB bench press 3x15 reps

WOD
"Annie"
50-40-30-20-10
DU/lateral jump
sit up
(tarvittaessa puolita määrät)

4 rounds:
5-10 pull up/ring row
20 dead bug
10 bench dip
30s. plank

2/3 KAREN

For time

100 Wallball Shots 9/6kg (20/14p)

Joka alkava min x 10

5 Thrusteria tangolla + 5 tangon yli burpeeta

10-15min easy pace bike (NOSE BREATHING)

4-6rounds:

90s ON / 30s Off

1) bike
2) row
3) ski
4 echo

10min easy pace bike (NOSE BREATHING)

TARGET PK1-2

Eilinen/lepo

WOD
2min amrap
max push ups

1min. rest

2min amrap
max sit ups

1min. rest

2min amrap
max air squats

For Time with a Partner (You Go, I Go)
116 calorie Row
58 Power Cleans @80/55kg
58 Dumbbell Snatches @22,5/15kg
58 Wall Ball Shots @12/9kg
58 DL @80/55kg
58 HSPU
116 DU

TC: 35'