WOD :

10 RFT

5x strict pull up
10x DB/KB Movement ( every round different movement )
15x Sit up

1 ROUND - Push press
2 ROUND - Burpee
3 ROUND - Power clean
4 ROUND - Floor press
5 ROUND - Forward lunge
6 ROUND - Front Squat
7 ROUND - Bent over row
8 ROUND - Snatch
9 ROUND - DL
10 ROUND - Thruster

TIME CAP 20:00

130 min
1.Gymnasics
A. MU practice for 20 min
- RS 4 x 8
- TWB 4 x 3
- HTR 3 x 1
- MU 3 x 1

2.Warm up & prep for WW qualification event 3

3.WW qualification event 3
A. 18 min AMRAP:
40 cal row
40 wall ball
30 DB snatch 15 kg
20 m OH walking lunges w/DB
10 MU
100 DU
Result: 131 reps (3 DU)

4.Gymnastics
A. MU practice for 20 min
- MU 6 x 1
- Total of 19 MU

5.Strength
A. 2 rounds:
- 10 single arm DB press - 20 15 lbs
- 8 single arm row w/KB 20 kg
- 10 devil's wheel

Max rounds in 6 minutes
Thrusters- 8reps
Box jumps-8reps

Rest day, total workouts of the week 15 hours, x 8

Metcon: ma, ke, la
Aer: ti, to, pe, 60 + 60 + 15 = 2 h 15 min
Squat: 2065 kg

Gymnastics:
Pull up -
CTB -
TTB - 65
HSPU - 30

MU - 27
BMU - 27
Bfly - 120
HSW - 81 m

Sleep 5/7
Avg. t.t. bed 22:50
Avg. t. asleep 8 h 00 min
Avg. energy availability 45 kcal/FFM

120 min
Warm up EMOM12 + 12 m HSW

1.Gymnastics
A. BMU practice for 25 min
- 2 x 1 + 8 x 2 = 18 reps
B. Butterfly pull up practice for 15 min
- 5 3 8 8 9 9 10 = 50 reps

2.Weightlifting
A. Snatch 1 RM

B. Low hang snatch pull
3 x 3 @ 100%-105% of A.
- 57.5 kg

60 min
A. For 60 min:
5 min row @ 20 SPM
5 min row @ 24 SPM
5 min ski @ 20 SPM
5 min ski @ 24 SPM
-PK
131/149

Hip thrust 3x10 reps

Romanian deadlift 4x12 reps

30 min partner AMRAP
20 partner push ups with a clap
40 burpees
60 DB snatches alternating
80 DU or 160 singles
100 sit ups

*push ups with clap are done together
* everything else one partner works at a time
* reps split evenly

20/18/16/14/12/10/8/6/4/2 reps
Burpees
KB O/H Swings (24/16kg)