Parin kanssa:

5 kierrosta vuorotellen:

5 burpeeta
5 wallball-heittoa

Toinen tekee, toinen roikkuu

OH Squat
5x5

Street workout

4 x ME

Rest 2min between sets

A.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2 minutes between sets

(goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used)

M)
Pull

F)
Pull Ups to Failure (green, black, purple)
Chin Ups to Failure (green, black, purple)

In 30 Min complete as much as possible of the following
300 Jump Rope Singles
200 Flutter Kicks
100 Battle Rope Waves
in any order complete
30 Air Squats
30 Mountain Climbers
30 Burpees
30 Lunges
30 Step Ups
30 Sit Ups
30 Kettle Bell Swings
30 Jump Squats
30 Box Dips
30 Wall Ball Shots

Every 5:00 1 Circle Run

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

Every 90sec: 3sets
1: 8/8 Bulgarian split squats
2: 8/8 1-arm DB bench Press
3: 20 reverse snow angels
+
5rft:
5 Wall climb push ups/10 Push ups
20 farmer carry walking lunges

5-5-5-5-5

1min ME burpees
1 min rest
6 min AMRAP
20cal row
10+10 kb snatches 24kg/16kg
1 min rest
1 min ME burpees