Rest day, total workouts of the week 11 h, x 6

Strength & conditioning
Metcon: x 1
Aer: x 1, 60 min
Squat: 1600 kg
BB: x 2

Gymnastics:
MU - 44
BMU - 18
Bfly - 75
BCTB -
HSW - 70 m

Recovery:
Sleep 2/7
Avg. 23:35
Avg. 7 h 35 min
EA -

Rest day, total workouts of the week 14 h, x 8

Metcon: ma, la
Aer: pe, 30 min
Squat: 1610 kg
BB: ke, la

Gymnastics
MU - 35
BMU - 5
Bfly - 165
BCTB - ke
HSW - 40

Recovery
Sleep 0/7
Avg. 22:45
Avg. 7 h 20 min
EA. 39 kcal/FFM

Find your max weight in turkish get up

On the 5:00 x 4 Rounds:
20 Double Dumbbell Deadlifts (80's/55's)
20 Wallballs (30/20)
20/15 Calorie Row

Kilos: Dumbbells: 36.5/25, Wallball: 13/9

10-30-30-40-50 dubs unbroken
2-4-6-8-10 mups

2 min AMRAP

Face pulls and press with a rubberband

6 Rounds of:
2 Handstand walk around the box
6 Pull ups
2 Deadlift

Biking outside for 102 mins (37,4 km)

A: E3mom for 12min
Max rep Strict HSPU

B 6min amrap
12 burpees over bar
12 ohs 40/30

Long grinding...

10 rds: (30min workout)
OTM
1) ski /assault 45s. Target: same pace in every round
2) 10-16 ub wallball + max reps of box over jumps. Target: at least 10 PLYO jumps, so scale the box lower or ball lighter if needed
3) rest

this is not all out workout. Nice but sweaty.

Strenght:
3 rds: rest as needed between sets
10-15 double kettlebell deadlift
15 banded face pull
15 perfect form&controlled scapula push up (slow tempo)