5 Rounds
12 reps for all

Bench (115lbs)
Leg Extensions (70lbs)
KB swings (55lbs)
Curls (25lb DBs)
Shrugs (35lb DBs)
1 min run
:45 second rest

EMOM8

3x6-10

Db bench press
Db row

A: 8min emom
3x prowler push
B: Bench press 10x5, Amrap sista setet rpe 7
C: Front squat 3x5 sista setet amrap
D: 10min amrap burpees

High hang

Technique
5 muscle snatch
5 snatch drop
5 OHS

Find max weight for 3 rep squatch

Then

Every 2.5min
3 snatch
3 high box jump

Complete as many rounds as possible in 12 minutes of:

4 shoulder presses
8 sumo deadlift high pulls
12 front squats

♀ 55 lb. ♂ 75 lb.

Rest day, total workouts of the week 12 hours, x 7
Week 3/3

Strength & conditioning
Metcon x 3
Aerobic work x 2 - 80 min
Upper body strength x 2
Squat - 1200 kg

Gymnastics
MU - 40
BMU -
BFLY - 95
BCTB - 85
HSW -

Recovery
Sleep, 8+ hrs/week - 4
Avg. time to bed - 22:55
Avg. hours asleep - 7 h 45 min
Avg. cals/day - 2750

AM: 40 min
60 s. run/60 s. walk
5.5 km
HR 122/147
7.24 min/km

PM: 120 min
Warm up for 20 min

1.MU
- Drills
- MU 20x1

2.Conditioning
AMRAP12:
6 Devil’s press - 2x10 kg
12 Toes to bar
6 Double DB STOH
12 Double DB squats
6 Double DB box step overs
12 Burpee over DB
Reps: 3 rounds

3.Accessory
3 sets:
8+8 sa. DB row - 35 lbs
8+8 bicep curls - 25 lbs
10 side lat raise - 10 lbs
15 hollow rock

125 min
Warm up for 20 min

1.BCTB
- BFLY 40
- BCTB 30

2.Back squat
A. Pause back squat
Build up to heavy 3 rep
- 40 50 60 70 75

B. 2x3x80 % at normal tempo
- 72 kg

3.Conditioning
4x1000 m Row
2 min rest between sets
Times: 2.09, 2.08, 2.07, 2.06, avg. 2.08