7 rounds of:
14 (7 each arm) landmine pressx4/ push pressx3,
L pull-ups x10,
single leg lunge with dumbells (rear leg elevated)

Podipilding

Rest day, total workouts of the week 15 hours, x 8

Metcon: ma, la
Aer: ke, to, 1 h 50 min
Squat: - (knee pain)

Gymnastics:
Pull up -
CTB -
TTB - 45
HSPU - 40

MU - 41
BMU - 18
Bfly - 120
HSW - 52 m.

Sleep 5/7
Avg tt. bed 22:45
Avg. t. asleep 8 h 5 min
Avg. EA 42 kcal/FFM

8min AMRAP

5 x Front Squat 50kg
10 x Push Ups

5 rounds
Every 3 minutes perform:

5 Bench Press (load up every set)
20 meters seated sled pull (Between 90-100% Bodyweight)

• Sum the weights of each round for the total score

5,5km of running

Out in the country area near my parents' home, I love running there, so it went very well.

8 rounds:
400m run
10 deficit Push ups

1K Row for time.

5 rounds for time of:
Row 250 meters
45-lb. thrusters, 25 reps
15 toes-to-bars

Push Jerk 5×5 @75-85% – Touch and go (No re-rack)
Start at 75%, if it feels good you can work up. If it’s challenging stay there.