• 3 Round of:
Run 400 m
BB Thrusters (40/30Kg) 21 reps

Mobility work for 30 min
3 sets:
10+10 Pigeon rotations
10+10 90-90 Hip mobility
40+40 s Quadruped lat stretch
3+3/side Front lying shoulder CARs

AM: 50 min
Warm up for 10 min

1.Conditioning
A. 10 x 2 min on/ 1 min off:
15 Cal Ski-erg
Burpees remaining time
- Aim for consistency, rpe 8.5
Reps: 11 12 13 13 13 13 13 13 14 14 = 129

Cool down for 10 min

PM: 120 min
Warm up for 15 min + 10 m HSW

1.Gymnastics
A. Ring MU practice
B. Every 90 s. for 10 reps: 1 MU
- Total of 16 MU, more rest between reps

2.Weightlifting
A. Block snatch from above the knee
- Heavy triple for the day

3.Strength
A. Front squat
- Build to heavy set of 6
35 45 55 60 65 kg

B. Sled push done on Wednesday

Rest day, total workouts of the week 7 hours, x 5

Metcon: pe
Aer: ti, ke, 2 h
Squat: -

Gymnastics:
Pull up -
CTB - 20
TTB - 25
HSPU - 40

MU - 16
BMU -
Bfly - 70
HSW - 65 m

Sleep 6/7
Avg. time to bed 23:00
Avg. time asleep 8 h 00 min

Back Squat 1RM

20 Double Kettlebell Deadlift
20 sit up
5 strict pull up

Accessory 3rds
15-20 strict tab
20 HS shoulder tap

Do five sets of strict dips

5 Rounds for Time
26 Dumbbell Snatches (50/35 lb)
11 calorie Row
5 Barbell Complexes* (95/65 lb)

Every 5 minutes perform 20 Double-Unders

*One Barbell Complex is comprised of:1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Back Press

Damper 1
All out row 20sec
Rest 1min