Emom 10min
10 bux jumps / emom
Total 100 box jumbs
M61cm / F51cm

Banded Curls: 3 x 20. Rest 60s.
+
- Foam Roll Hip Flexors x 60s each (6-12 inch passes)
- 60s each side Biphasic Hip Flexor Stretch
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

• 45s. Row / Walk Out + Push up
• 45s. Row / Ring Row w/ Active shoulders
• 45s. Row / Hollow + Arch Rolling

• 45s. Row / Kipping swings

• Mobility...

• Work on Pull up / Chest to bar / Muscle up (Ring/Bar)

OHS

4x3
@85 of 1RM snatch

4 x 4 min AMRAP, rest 2 min

A.
12 cal row/ski/bike
10 KBS
8 goblet squat

B.
12 burpee
10 DB snatch
8 reverse lunge (with DB)

90 min

A) 4 sets:
6 shoulder press - 30 kg
6 back squat - 60 62.5 65 67.5 kg

B) 3 sets:
6 bench press - 40 40 40 kg
6 DL - 70 80 80 kg

C) 3 sets:
15 barbell hip thrust - 60 kg
10+10 bulgarian split squat - 10 kg

D) 3 sets:
12 incline DB press - 9 kg
12 bicep curls - 15 kg
8+8 side lat raise - 4 kg

E) 2 sets:
20 bicep curls
20 side lat raise
15 push ups

Upper-back Triset: 3 x 8-10. Rest 60s.
+
- Shoulder ER Pails/Rails
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Rest day, total workouts of the week 7 hours, x 4
Deload week

Conditioning
Metcon x 2
Aerobic work x 1, 60 min

Gymnastics
MU - 15
BMU - 20
BFLY -
KCTB - 45
HSW -

Recovery
Avg. time to bed - 23.05
Avg. cals/day - 2670
Capacity - 105

Rest day

3 rounds:
10 press
5 pull up/ 10 ring row
-rest 1-2 min between rounds-

3 rounds:
10 push up
20s. hollow hold
-rest 1-2 min between rounds-