Warm up(10)
3rds
10 side lunge
20 plyo jumps
10 squats
20 knee grab

GRT(25)
walk, run, recover

Finisher
1:00 stretch of choice

Event 1
Mountain bike & hill run
Time: 9.10
28.

Event 2
3 RFT
18 - 14 - 10 TTR
15m sled pull - sled + 80 kg
Time: 5.15
21.

AMRAP 10
10 C2B
10 Squats
10 cal Xebex assault bike

For time
50 calorie air bike
50 dumbell hang clean and jerk 24kg
50 dumbell reverse lunges
50 deadlift 80kg

Squat Snatch 6x1
Snatch pull 5x3
Dumbell push press 5x5

Conditioning
“Jumpin’, Jumpin'”
On the 0:00…
For Time:
60/40 Calorie Row
40/30 Calorie Erg Bike
20 Power Clean and Jerks 155/105

KG: 70/48

Power Clean and Jerk
On the 15:00…
On the Minute x 10:
1 Power Clean and Jerk

Every 1:30 min

1 hang snatch pull +
1 hang snatch +
1 snatch pull +
1 snatch

Warm up(10)
2rds
20 mountain climbers
10 plyo
20 heels to rear
10 single leg deadlift

WRK(21)
WRK 2:00 REST 1:00 x8
5 kettlebell swings
5 sit to stand w/dumbbells/sandbag/barbell
(Sit to a box, chair, or something at or slightly below parallel, in a two second down/two second up tempo w/ a dumbbell in each hand, or sandbag/barbell across your back).
5 burpees

Finisher
50 oblique crunch
1:00 hamstring stretch

Rest day, total workouts of the week 14 h, x 6

Strength & Conditioning:
Metcon x 1
Aer x 1, 70 min
Squat 1505 kg
BB x 3

Gymnatics:
MU - 50
BMU - 23
Bfly - 70
BCTB - ke, pe
HSW - 58 m

Recovery:
Sleep 4/7
Avg. 8 h 00 min
Avg. 22:30
Avg. EA 38 kcal/FFM

Emom 24:

1. KB swing 8-15
2. Bike/row/ski 8-15 cal
3. Push-up 8-15
4. Bike/row/ski 8-15 cal
5. WB/Goblet squat 8-15
6. Rope climb 1-5