e2mom x10
3 dball over shoulder @70kg
10 kcal SkiErg

30min AMRAP (team carousel)

Wallball 5+5 x 5 rounds
DB snatch 5+5 x 5 rounds
Tyre flip 1 x 5 rounds
500m run

Back squat 6-5-4

3 rounds

5rft
400m run
15 Thrusters 30/20kg

5k+ Loop at Audubon Park
10 strict hspu
20 bar ups
30 Strict Pull ups
40 t2b
50 dubs + unbroken

3 x 5 min AMRAP

1) 15 Front squat - 15 STOH

2) 20 Burpee - 20 Pull up

3) Sled drag

Rest 1 min between the amraps.

Every 8 min, perform 15-12-9 following couplets:

Row + wallball
Airbike + double kbs
Ski + db snatch

Rest the remaining time. Maximum power oitoit for each set.

10sets, heavy of the day

Power snatch + Hang snatch

Total workouts of the week 13 hours, x 7
Rest day

Metcon: ti, ke, la
Aer: to - 60 min
Squat: -
BB: ma, ke, la

Gymnastics
Pull up -
CTB - 25
TTB - 60
HSPU - 60

MU - 54
BMU - 19
Bfly - 140
Bfly CTB -
HSW - 73 m.

Recovery
Sleep 3/7
Avg. 7 h 45 min
Avg. 39

A: Every 90sec for 15min
2x C&J @moderate weight

B: Partner wod:
10min amrap, alternate exercise
10 DL 80/60kg
8 alternating Db box step ups
6 TTB