1) 16 push-ups
2) 12 pull-ups
3) 7 Hspu

• 3 Interval of:
Row 10:00 @ 85-90% MHR
2:1 rest each interval

Find your max weight in 1 power clean 1 hang power clean & 2 split Jerk tn’go.

Weighted pull up 2 x 5, 2 x 3 reps

First, For quality and speed:
- 3-5rds:
- 2-7 bMU ( focus on technic and speed!!)

Rest as needed btw sets.

Then,

For time:

400m run
21 stoh 95/65 lbs
21 c2b
400m
15 stoh
15 c2b
400m
9 stoh
9 c2b

Rest 7min

300m run
15 stoh 115/80lbs
15 c2b
300m run
12 stoh
12 c2b
300m run
9 stoh
9 c2b

rest 7min

200m run
12 stoh 135/95lbs
12 c2b
200m run
9 stoh
9 c2b
200m
6 stoh
6 c2b

Scale weight down if needed, sets should be unbroken. Scale c2b volyme down or go normal pull-up if needed. Scale running to 300/200/150m if needed. You should be able to go with metcon pace, not endurance pace. But dont go beyond your red line.

1 ¼ Back squats 5x5 reps

3x3 - Press in Split
3x3 - Jerk Balance

5x2: Split Jerk

Split Jerk:
Set #1 - 70% of estimated 1RM Split Jerk
Set #2 - 75%
Sets #3+4+5 - Build to a heavy double for the day.

On the 90s. x7 rounds:
15/12 cal Row
Time remaining: Strict HSPU

EMOM 12:
1: 3 Narrow grip bench press
2: 2 weighted pull-up

Accessory 3 from library

Total workouts of the week 12 hours, x 9

Metcon: ma, ti, pe, la, su
Aer: to, 50 min
Squat: -
BB: -

Gymnastics:
CTB - 80
Pull up - 15
TTB - 100
HSPU - 140

MU -
BMU - ti, 10
Bfly - 170
Bfly CTB -
HSW - 30 m.

Sleep 5/7
Avg. tt. bed 22:10
Avg. t. asleep 8 h 25 min
EA. - 41 kcal/FFM