Front Squats & Back Squats

3 sets of

4 front squats followed by 6 back squats
@70-80% from front squat 1rm

*Start with 4 front squast than quick re-rack into back squats.
Rest 2-3 minutes between sets.

5 round
Amrap 4
40 shuttle run (8m)
30 cal bike erg
Max effort burpees

Total workouts of the week 15 hours, x 9
Week 2/3

Strength & conditioning
Metcon x 1
Aer x 2 - 70 min
BB -
Squat - 1280 kg

Gymnastics
MU - 15
BMU -
BFLY - 50
BCTB - 25
HSW -

Recovery
Sleep 1/7
Avg. 22:25
Avg. 7 h 20 min
EA. 40 kcal/FFM

3 rounds

1:00 erg
5+5 windmill
1+1 perfect stretch
10 scapula pull-up
5 downsdogs

Find Daily 3RM bsq
EMOM10
Odd: 2xbsq @100% of Daily 3RM
Even: max s pullups

10 min break

E2MOM8
16 backstep lunges @2x20kg kb frontrack
Max pistols on box

E4mom x5:
20 cal C2 bike
20 wall ball

For bike: damper at 10. Aim for 70+ rpm.
Try to go ub w/ wb.

Should be roughly 1-1 work-rest ratio.

6 rounds

5-10 pull-up
10-20 push-up

1-2 min rest

• 15-20 Min Volume Accumulation of:
Legless o Standard Rope Climb 2 reps
Strict Handstand Push Ups (a pavimento oppure con Deficit) 4-8 reps
Ring o Bar Muscle Ups oppure C2B o Pull Ups 50% max reps unbroken
(se in una serie unbroken fai 10 Ring Muscle Ups in questo lavoro fai 5 reps a giro, idem se in una
serie unbroken fai 30 C2B Pull Ups in questo lavoro fai 15 reps a giro ecc.)

Build to Heavy Single
Then... 
1 Set of Max Reps @ 80% Heavy Single

Back squat 2-2-1-1