Max reps for bar muscle up

5 rounds for max reps of

• 1 minute of sumo deadlift high pulls
• 1 minute of push presses
• 1 minute of rowing for calories
• Rest 1 minute

♀ 65 lb. ♂ 95 lb.

30 cal row
15 devil presses db @22.5’s
30 wall balls @20lbs
20 cal row
10 devil presses
20 wall balls
10 cal row
5 devil presses
10 wall balls

Accumulate Totals:
3:00 D-Ball Hold
2:00 Hollow Hold
1:00 Ring Dip Support

3 Rounds:
10 Glute Bridges
:15 Seconds Single Legged Glute Bridge Hold
:30 Seconds Front Rack Hold
:45 Seconds Plank Hold
Aim is to better last week. We repeat primers on the second week, with a new set on the third week.

4*4 push press

Power Clean 3x5 75%

8x 3 tall snatch @55%

2 rounds:

30/25 cal row
25 wall balls
15 HSPU
2 min rest

30/25 cal row
25 wall balls
15 T2B
2 min rest

30/25 cal row
25 wall balls
15 pull ups
2 min rest

Total workouts of the week 10 hours, x 6
Deload week

Strength & conditioning
Metcon x 2
Aer x 2 - 105 min
BB x 2
Squat - 1025 kg

Gymnastics
MU - 35
BMU -
BFLY - 50
BCTB - 60
HSW -65

Recovery
Sleep 5/7
Avg. 22:35
Avg. 8 h 00 min
EA 40 kcal/FFM