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

Rest day, total workouts of the week 11 hours, x 5

Metcon: ke, la
Aer: ma, ti - 70 min
Squat: -
BB: la

Gymnastics:
Pull up -
CTB -
TTB -
HSPU -

MU - 34
BMU - 8
BFLY - 75
BCTB - ti
HSW - 95 m.

Recovery:
Sleep 4/7
Avg. 22:10
Avg. 8 h 00 min
EA. 38 kcal/FFM

165 min
Warm up for 15 min

1.Strength/skill
A. EMOM10:
1) 3 TnG squat clean + jerk - 37.5 40 40 40 40 kg
2) 10 m HSW - 5 5 4 5 4 m

2.Anaerobic capacity
6 x 1' ON / 4' OFF
A.
8 heavy DB snatch - 35 lbs
8 box over burpee > 6
ME bike
Calories: 4 6 5
B.
8 DB thruster 35/50 lb > 25 lbs
20 DU
Reps: 1 rnd + 8 T, 1 rnd + 2 DU, 1 rnd + 5 DU

3.Strength endurance
Double TABATA alt. (16 x 20 s. ON/10 s. OFF)
DB curl + press-15 lbs
L-sit hang

4.4 sets
12 Hip thrust - 60 60 60 60 kg
10 hamstring curls - 10 10 10 10 kg

5.3 sets
12 low cable pulley - 35 40 40 kg
15 side lat. raise - 10 lbs/3 kg
20 pike leg lifts
12 sa. DB press - 20 20 20 lbs

6.3 sets
3x7 bicep curls 13 kg
15 v-ups