30 minutes Rep For Round

X 3 Squats, x2 Push Ups, x 1 Pull Up.
So 3/2/1, then 6/4/2, then 9/6/3 and so on.
All rep ranges must be unbroken so rest as long as needed between sets.
Managed 15 rounds. Tough on legs that.
Total reps 360 squats, 240 push ups, 120 pull ups. 720 combined reps.

Total workouts of the week 11 hours, x 6
Week 2/3

Strength & conditioning
Metcon x 2
Aer x 3 - 150 min
BB x 1
Squat - 2605 kg

Gymnastics
MU - 15
BMU -
BFLY - 25
BCTB - 20
HSW -

Recovery
Sleep 6/7
Avg. 22:35
Avg. 8 h 10 min
EA 38 kcal/FFM

Three sets of:
Sumo Stiff-Leg Deadlift x 8 reps @ 01X1
(heavier than last week; stop lifting if you lose proper positioning)
Rest as needed

For time:
200cal Assault bike
200cal Row
200cal Assault bike

Clean and Jerk Complex (10:00 – 19:00)

On the 1:30 x 6 Sets:
1 Hang Squat Clean
1 Squat Clean
1 Split Jerk

A. Single Arm DB Snatch 4 x 3 each
B. Bench Press 4 act lower– 6
Face Pulls – 10
Repeat 4 times
C. Chin Ups 6
Behind the neck Press 12
Repeat 4 times
D. DB Bench Press – 6 each side
DB Row – 6 each side
Repeat 3 times

Metcon: 5 rounds for time
30 DU
15 ring dips
7 Burpee pull ups

A1: Shoulder press 3x5 @50-60-70%
A2: transversal SA Kb row 3x12
B1: DB shoulder flys 2x10
B2: lat pull down 2x6
C1: elevated push ups xMax
C2: weight plate front raises xMax
C3; Tricep push down xMax

Row 250m
15 KB Swings, 24kg
25 Burpees
15 KB Swings, 24kg
Row 250m

Rest 10mins

Row 250m
15 KB Swings, 24kg
25 Burpees
15 KB Swings, 24kg
Row 250m

Rest 10mins

Row 250m
15 KB Swings, 24kg
25 Burpees
15 KB Swings, 24kg
Row 250m

Goal is to complete all three sets at 100% max effort.

Note down times for all three sets.

4 intervals

1) 6-minute AMRAP
2 – 4 – 6 – 8 – 10 – 12 etc.
Pistols, alternating
Handstand push up
KB/DB Swing

Rest 3-minutes

2) 6-minute AMRAP
2 – 4 – 6 – 8 – 10 – 12 etc.
Burpees
DB Push press
DB Squat

Rest 3-minutes before 1)

Joy in The Den, Poor poor Kate and Evil Len

50 push ups, 25 Sit Ups, 25 Pull Ups
Then 40/20/20, 30/15/15, 20/10/10, 10/5/5, 20/10/10, 30/15/15, 40/20/20 and 50/25/25.
Mrs Nev went 50/25/25 to 10/5/5.
Good session that👍