1X20 Squats with 3 Breathes in between reps

4 sets x 5 @ 74-79% of snatch 1RM

E2.5MOM x 4
20 GHD situps
40m FR KB carry 2x32kg

EMOM 21:
1. 10 Dumbbell Burpee Deadlifts 2x22,5/15
2. 15/10 cal ski/bike
3. 20/15 cal row

Olympic lifting total
Snatch 1RM
Clean and Jerk 1RM

Combined weight is the total ( post bodyweight in comments if you like)

day 3 , 6x2 @ 80%

120 min
WU for 10 min
1.Strength
A. For 30 minutes (5 sets), Start a new round every 6 minutes, rotating through
A1. Back squat – 5 x 5 @ 77.5-85%.
A2. Strict press – 5 x 5 @ 72.5-80% / 26 27 28 29 30
A3. Weighted strict chin up – 4 x 12 / 10 / 8 / 6 @ AHAFA / no weight,
12, 10, 8, 6

2.SPP (Skill)

A. 5 rounds, each for time, start a new round every 3 minutes > 4 rnds
10 (unbroken) overhead squats @ increasing load (see note)
30 32.5 35 35
10 to 20 chest to bar pull ups
12, 6, 8, 7

Score. Your score is your heaviest load on the overhead squat x lowest numbers of reps on chest to bar pull ups > 6 x 35 kg = 210

B. 4 rounds, each for time, start a new round every 3 to 4 minutes > 2 rnds
15 box jump overs @ 24/20″
25 GHD sit ups
50 double unders
Result: 2.10, 2.13

C. Ring dips – 30 to 60 reps (be ambitious but realistic), in as few sets as possible, rest as needed between sets
7, 7, 7, 6, 3 = 30

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

Rest day, total workouts of the week 14 hours, x 8
Metcon: ma, ke, pe, la
Aer: ti, to, 2 h 10 min
Squat: 650 kg

Gymnastics:
Pull up -
CTB - 40
TTB - 90
HSPU - 75

MU - 32
BMU - 46
Bfly - 70
HSW - 77 m

Sleep 1/7
Avg. tt. bed 22:50
Avg. t. asleep 7 h 25 min
Avg. EA 42 kcal/FFM

Run 1 mile

12 Minute AMRAP

10 Pushup
20 Air Squats
30 DU