3 RFT
800 meter run
50 sit-ups
50 weighted superman

Complete as many rounds as possible in 15 minutes of:

• 50-ft. handstand walk
• 15 burpees
• 30 single-leg squats

Rest day, total workouts of the week 12 hours, x 7
Week 1/3

Strength & conditioning
Metcon x 3
Aerobic work x 3 - 130 min
Upper body strength x
Squat - 1445 kg

Gymnastics
MU - 45
BMU - 20
BFLY - 125
BCTB - 45
HSW -

Recovery
Sleep, 8+ hrs/week - 4
Avg. time to bed - 22:45
Avg. hours asleep - 8 h 00 min
Avg. cals/day - 2930

EMOM 12
1 min: 2 bar mu + 4 c2b + 6 pull ups (UB)
2 min: 0:30 superman hold

riipusta raakarive + riipusta kyykkyyn + työntö @ niiin ylös ku raaka onnistuu

4 Bar Muscle-Ups
8 Front Squats (70/50)
12 Burpee Box Jump Overs (60/50)

Pre-WOD
* 5k run (24:51)

WOD - AMRAP (20 minutes)
* 5 thrusters (95 lbs)
* 10 KB-swings (50 lbs)
* 15 burpees

Post-WOD
* 50 ab-crunches (70 lbs)

Moderate

"Grace meet isabel"

for time
30 GTOH 42,5kg
30 Snatch 42,5kg

Jerk from rack 5x3
3Hang clean+power jerk 5sets
OHS 4x6