135 min
Warm up for 20 min
1.Gymnastics
A. Butterfly CTB practice for 25 min
- Box
- Singles
- CTB + kip swing 8 x 3 + 3
- Total of 25 CTB

B. Butterfly pull ups
- 9 9 10 10 = 38 reps

2.Conditioning
A. 0:00-10:00:
2000 m row - 8.32, 2.08/500 m
ME Chest to bar
Result: 16 CTB

B. 15:00-20:00:
15 m HS walk - 8 m (in 90 sec.)
30 Db snatch - 35 lbs
ME handstand push ups
Result: 15 HSPU

C. 25:00-32:00:
2-4-6-8..:
Devils press - 25 lbs
30 DU between sets
Result: 1 Devils press @ round of 12 reps = 181 reps

3.Accessory
A. 3 sets:
5 Cuban press complexes (light) - 1.5 kg
5+5 Lateral box step ups (no weight)
25 Banded pull aparts

B. 3 sets:
8+8 Bicep curl - 25 lbs

C. Banded spinal decompression for 5 min

Rest day, total workouts of the week 15 hours, x 8
Metcon: ma, ke, to, pe, la
Aer: ke, 60 min
Squat: 1755 kg

Gymnastics:
Pull up -
CTB - 45
TTB - 30
HSPU - 50

MU - 37
BMU -
Bfly - 140
HSW - 80 m

Sleep 3/7
Avg. t. asleep 7 h 15 min
Avg. tt. bed 22:50
Avg. EA 39 kcal/FFM

70 min
1.Aerobic work for 50 min
1 min run/1 min walk
6.7 km
122/149
7.34/5.19 min/km
2.Mobility work for 20 min

Hieronta 60 min

150 min
Warm up for 15 min
1.Gymnastics
A. RMU Practice for 20 min

B. Every 90 s. for 10-15 reps > 90 - 120 sec.
1 MU
- Total of 17 MU

2.Weightlifting
A. Push jerk + Split jerk from blocks
- Heavy 1+1 for the day
- Drop the first jerk

B. Clean pull + Low hang clean pull
- 4 x 1+3
- Warm up sets first, then: 90%, 95%, 100%, 105% of Max clean
- 65 69 73 76 kg

3.Conditioning
A Every 4 minutes for 16 minutes:
40 Double unders
15 Cal ski
Times: 1.30, 1.29, 1.23, 1.22

Thruster 12-12-12-12-12 reps

12 - 9 - 6

Thrusters 40/30kg
OHS 40/30kg

After every set of thrusters 10 meter front rack carry with the bare bell and after every set of ohs 10 meter over head carry lunges with the barebell.

Total reps are 27 thrusters, 27 ohs, 30 meter front rack carry lunges and 30 meter over head carry lunges.

If not performed in time, your score is your reps. Every 10 meter carry is one rep.

Time cap 15min.

30 clean and jerks for time

Men 135 lb.
Women 95 lb.

Squat clean each rep.

Snatch:
Floor - hang from knee - high hang
3 @ 40%
2 @ 50%
1 @ 55%
1 @ 60%
7 @ 65%

Clean and Jerk:
Power clean - hang clean - split jerk w 3 sec pause
3 @ 40%
2 @ 50%
1 @ 60%
5 @ 65%

Rx
100 double unders
60 thrusters (20/15)
30 toes to bar
20 dumbell lunges (22.5/15)
10 bar muscle ups

Intermediate
100 double unders
60 thrusters (20/15)
30 toes to bar
20 dumbell lunges (22.5/15)
10 burpee box jumps

6-12-18
Power cleans (50/35)
Burpee over bar

30 cal row