Load up your bodyweight on the bar.
Squat for an AMRAP

Banded Deadlift 15-12-9-6 rep. Add weight for each set.

Choose your weapons, keep the pace steady & enjoy 🤙🏻

3 x 3

For time:

50 wall ball
40 dumbbell snatch, alternating
30 box jump
20 dual dumbbell box step overs
10 burpee ring mu
20 dual dumbbell box step overs
30 box jump
40 dumbbell snatch, alternating
50 wall ball

M: 25-20 kg, F: 20-12.5 kg

2 min bike
1 min ski
120s rest

55% x 5
65% x 4
75% x 3
80% x 3
80% x 3
80% x 3

Rest day, total workouts of the week 15 hours, x 8
Metcon: ma, la
Aer: ke, to, 85 + 45 = 2 h 10 min
Squat: 970 kg

Gymnastics:
CTB - 15
Pull up -
TTB - 120
HSPU - 55
MU -
BMU - 42
Bfly - 210
HSW - 80 m

Sleep 5/7
Avg. time to bed 22:30
Avg. time asleep 8 h 00 min
Avg. energy availability 44 kcal/FFM

AM: 60 min
A. 5 x 10 min bike, rest 2 min bs.
121/138

PM: 105 min
Warm up EMOM12 + 25 m HSW
1.Gymnastics
A. Butterfly pull up practice for 20 min
- 5 4 4 5 5 8 8
B. Every minute on the minute for 10 minutes:
5 Burpees + 5 Butterfly pull ups
- Done
C. Handstand pushup strength:
3 sets: AMRAP -2 reps 3-5 s eccentric HSPU, kip up
- Rest 60 s-
- 7 7 6 reps

2.Strength
A. Push press
15 min to find 1 RM for the day

B. Supine shoulder extensions 3 x 10
- 2 3 3 kg

EMOM 48

Work 40s / Transition 20s

1) Burpee
2) Walking front rack lunges w/ DB/KB
3) 1 min row/bike/ski
4) 4+4 HSPU (strict+kip)
5) 20 abmat sit-ups
6) Rest