30 min spinning
202 pushup

Strength:

Power Cleans - 5x135, 5x155, 10x175, 10x195, 9x205

Metcon:

4 Rnds: 5 Power Cleans (185lbs), 15 GHD Sit ups, 25 WBs (20lbs)

Time: 14:18

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

WOD
In teams of 3
20 minute AMRAP
3 burpees
6 up and over the box jumps
9 wallballs
Sprint 200m

Level1/2 100m run; regular box jumps

12 Min EM1/2OM of:
BB Squat Clean 3 reps
85-90% of today Heavy 3 reps
Ogni 1:30 x 8 sets. Le percentuali sono riferite alla tripla pesante di Squat Clean precedente.
No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.

5 rounds for time
400m run
50 DU
= 19:10

Bonus 10min AMRAP
Bosu ball ab workout
10 left (diagonal toe touch)
10 crunch
10 right (diagonal toe touch)
=5

3 Rounds for Time:

50 Double Unders
40 Sit Ups
30 Med Ball Cleans
20 Pull Ups
10 HSPUs

Squat Challenge L-1 because I am a day behind. 135/20x

WOD:

10.9.8.7.6.5.4.3.2.1

Ground to Overhead 95/65(I did the snatch)

Overheaed Squat 95/65

Toes to Bar

Niskasta työntö 5x3@70%

VAPU 4x5@75%

Kyykky dipin syvyydestä (edestä) 4x5@80% työnnöstä

3 kierrosta

10 tiukkaa leukaa
10 boksi hyppyä

10-8-6-4-2
Curtis P

45-35-25-15-5
Situps

Rest 3 minutes

9-7-5-3-1
Bear Complex

50-40-30-20-10
Double Unders