15 Minute AMRAP
Wall Ball (8)
SDHP LH (4)
SDHP RH (4)

Finisher;
200M side straddle run (alternating)

3 Rounds

400m Run

21 KBS 1.5pood

12 HSPU Modded to Band

Rest Then:

20 Hollow Rock & Roll

1 min Plank

Nothin' to it, just need to stay after my HSPUs and get the Rx

Mobility

5x every 90s:
1 power snatch + 1 ohs (2s pause).
Use 65-70%, easy but fast.

5x every 90s:
1 front squat (3s pause at bottom) + 1 split jerk
Use 65-70%, easy but fast.

For time

100 DL
100 STOH
100 BS

1 min work, 1 min rest. Use the same weight for every movement. Rx 60/40 kg.

Total workouts of the week 13 hours, x 7
Metcon: ma, ti, ke, la
Aer: to 30 min
Squat: 4355 kg

Gymnastics:
CTB -
Pull up -
TTB 35
HSPU 30

MU ke, pe 6
BMU ma 22
Bfly ke, pe
HSW ma, ti, pe

Sleep 4/7
Avg. time asleep 7:55
Avg. time to bed 22:25

Strength:
- 10 Turkish Get-ups, each side

WOD:
3 rounds
- 50 double unders
- 21 kettlebell swings (53/35)

- 12 pull ups

Used 35lbs. for TGUs

WOD: 10:20 rx. Pretty disappointing performance.

"300 Challenge"
For Time:
25 Pull-Ups
50 Deadlifts (135/95lb)
50 Push-Ups
50 Box Jumps(24/20")
50 Floor Wipers (135/95lb)
50 KB Clean and Press (35/26lb)
25 Pull-Ups

6 RFT

• 300m row
• 30m one arm OH walking lunges 22,5kg dumbbell

For the lunges - use one arm to hold the dumbbell over the head and switch hands as you feel like

Deadlift, 5 x 7