2 rounds for time

500m Run
12 Deadlift 90kg
30 sit ups
15 pull ups
10 box jumps

5 sets of 3 reps

Work up to 5x5 Split Jerk as heavy load as possible

8x 400 watt row
2 min rest

7 x 3
Squat cleans from the box above the knee @ 69%

AMRAP 5:
Glute Bridge (BW on Floor) x 15
Banded Facepull-aparts x 15

3 rounds for time of

• 800-m run
• 30 pull-ups

Total workouts of the week 10 hours, x 6
Deload week

Strength & conditioning
Metcon x 2
Aer x 2 - 105 min
BB x 2
Squat - 1025 kg

Gymnastics
MU - 35
BMU -
BFLY - 50
BCTB - 60
HSW -65

Recovery
Sleep 5/7
Avg. 22:35
Avg. 8 h 00 min
EA 40 kcal/FFM

2 rounds:

30/25 cal row
25 wall balls
15 HSPU
2 min rest

30/25 cal row
25 wall balls
15 T2B
2 min rest

30/25 cal row
25 wall balls
15 pull ups
2 min rest

8x 3 tall snatch @55%