20 Back Squat @60
15 Pull Up
10 Push Press @60
100 DU
20 Front Squat @50
15 Pull Up
10 Push Press @50
100 DU
20 OHS @40
15 Pull Up
10 Push Press @40

For time:
30 GHD sit-ups
225 pound Deadlift, 30 reps
30 Double-unders
95 pound Overhead squat, 30 reps
30 Pull-ups

full decline
155# deadlift
Tuck jumps
65# ohs
No help pu (took longest)

160 min
WU 15 min
1.WL
A. Push press + Jerk
- Heavy 1+3 for the day

2.Gymnastics priming
Toes to bar
Pull up/Chest to bar

3.Metcon
A. 0:00-10:00
21-15-9:
Toes to bar
Burpee
Time: 6.06

B. 10:00-15:00
75 Wall balls
Max effort Chest to bar > butterfly pull up
Reps: 9

15:00- 20:00
Rest

C. 20:00 -->
300 m Ski
450 m Row
850 m Bike
Time: 5.09

4.Strength/Accessory
From Tuesday
A. 5 sets:
- Barbell Good morning x 8 (RiR 2) - 35 35 35 35 35 kg
- Pallof press 10+10
- Rest 60 s. between sets-

B. 3 sets:
- 8+8 Bulgarian split squat w/barbell - 35 35 35 kg
- 5 band assisted GHD hamstrings
- 12 hip thrust w/band

Rest day, total workouts of the week 13 hours, x 6

Metcon - ti, pe
Aer -
Squat - 2455 kg
BB - ke, pe

Gymnastics
Pull up -
CTB - 35
TTB - 60
HSPU - 40

MU - 44
BMU - 25
HSW - 55 m.
Bfly - 105
Bfly CTB - ma, la

Recovery
Sleep +8 h/week - 1/7
Avg. t. asleep 7 h 5 min
Avg. tt. bed 22:50
Avg. EA 40 kcal/FFM

Strength/skill work
EMOTM, for 7 minutes
1 bar muscle-up (did chest to bar)
1 HSPU (worked negatives)

Then

"Annie" Modified
50-40-30-20-10 Sit-ups
15 double unders per round

5 rounds

25 DUs
10 Burpees

3 rounds
10 box Jumps
10 Sit Ups

Optional Accessory
GYMNASTIC CONDITIONING

75 GHD Sit-Up for time.

Tailor the rep scheme to fit your fitness level! RPE 3 to 4

Rxd
15 squat clean (135/95) - scaled to Front Squat
20 toes to bar - replaced by ring rows
800m run
3 rounds

AMRAP 3min
Elizabeth:
21-15-9 (95)
Power Cleans
Ring Dips
3min rest
Isabel:
30 Snatch (45) (PR - never done it before)
3min rest
Fran:
21-15-9 (65)
Thrusters
Pull-ups

Tried RX - felt good to do, but failed so much I got the lowest number of reps at the gym the whole day. Womp.

140 min
WU for 15 min
1.GS
A. HSW 10 min
- 15 m.

B. MU 40 min
- Skill drills
- MU 4 x 1 + 5 x 2
- Total of 14 MU

C. Bfly + BCTB for 15 min
- Bfly x 20 reps
- Box drills 2 x 8 reps
- Kip CTB x 5 reps
- Kip swing + BCTB 4 x 3+3 reps

D. MU strength
- False grip hollow hang
Accumulate 60-90 s. in 15-20 s. intervals - 60 s.
- Jumping muscle ups
Accumulate 15-20 reps - 15 reps

E. HSPU Capacity - Every minute on the minute for 5 minutes:
Tough effort of Deficit HSPU - not done

2.WL
A. Clean pull + power clean 2 + 1

3.Accessory
A. 3 sets:
10 90-90 Hip rotations
6+6 Quadruped thoracic rotations
5 Cuban presses

B. 3 sets:
3x7 bicep curls w/ 13 kg barbell
20 pike leg lifts