Rest day, total workouts of the week 17 hours, x 8

Metcon: ma, ti, ke, pe, la
Aer: ti, to, 50 + 35 = 85 min
Squat: 3130 kg
BB: ke, la

Gymnastics:
CTB - 20
Pull up -
TTB - 50
HSPU - 70

MU - ma, ke, pe 33
BMU - ke, la 33
Bfly - 130
Bfly CTB - ti
HSW - 44 m.

Sleep 1/7
Avg. t. asleep 7 h 30 min
Avg. tt. bed 22:25
EA 42 kcal/FFM

Burpees yesterday was a bad idea....

For Time: 21-15-9
-HSPU
-Ring Dip
-Push Up

In 15min, build to days heavy:
4 Snatch Grip Push Jerk

Strenght couplet
5rounds:
8reps strict knees to elbow
8reps v-handle bend over row
Rest 2min

Metcon finisher:
4rounds:
10reps kb swing 36kg
8reps ring push ups
25reps squat jumps

For Time with Partner (Time Cap 30 min.):
(One Partner rest while the other works )
100 Thrusters only Barbell
90 Abmat Sit-ups
80 Air Squats
70 Hand release push-ups
60 Wall balls
50 Burpees
40 Knees to ellbow

FOR TIME

400M ROW
15 X WALKING LUNGE
15 X RING ROW
20 X SHUTTLE RUN
15 X THRUSTER
15 X K2E
200 X SINGLE ROPE JUMP
15 X AB MAT
15 X AIR SQUAT

Thursday morning Banded Bench Press WOD:

Bench Press w/ Tangerine Bands Double Wrapped:
45 LBs
12 rounds, 2 reps per round

Extra Work:
50 GDH Sit Ups
25 Reverse Hypers: Warm Ups (no weight)
75 Reverse Hypers: Heavy (120 LBs)
50 Shoulder Press with Red Bands
3 minutes of Flutter Kicks
3x 20 Dumbbell Triceps Extension (20 LBs per DB)
3x 10 Bambo Bar Press (72 LBs of Kettle Bells hanging from bar)

deload

Power snatch + snatch 5x1+1

Kevyesti

team of 2

AMRAP 20′

9 deadlifts 100/70 kg

8 hand stand push ups

7 db hang squat cleans 20/15 kg