Amrap 20
5 strict pull up
10 dumbell snatch 24kg
15 lateral dumbell burpees

For time
1 round of Macho man 60kg
50 double under
2 rounds of Macho man
50 double under
3 rounds of Macho man
50 double under
4 rounds of Macho man
50 double under
5 rounds of Macho man
50 double under

1 round of Macho man= 3 power clean 3 Front squat 3 push jerk

Snatch, TnG

1 x 2 x 55%
1 x 2 x 60%
1 x 2 x 65%
1 x 2 x 70%

For time
21 ohs 42.5kg
1000m row
18 ohs 42.5kg
750m row
15 ohs 42.5kg
500m row
12ohs
250m row
9 ohs 42.5kg

Rest day, total workouts of the week 10 hours, x 5
Week 2/3

Strength & conditioning
Metcon x 3
Aerobic work x 1 - 40 min
Upper body strength x 1
Squat - 1350 kg

Gymnastics
MU - 45
BMU - 30
BFLY - 35
BCTB - 30
HSW -

Recovery
Sleep, 8+ hrs/week - 1
Avg. time to bed - 22:50
Avg. hours asleep - 7 h 30 min
Avg. cals/day - 2680

1a) DB Split Squats: 3 x 8 each. Rest 30s.
1b) Inverted Rows - pronated grip: 3 x 12-15. Rest 30s.
1c) Russian Twist: 3 x 30 (total). Rest 30s.

Goal: 3 challenging work sets going from 1a/1b/1c. Take 1-2 sets to warm-up.

Amrap 3 x4

A:
6 burpees over wall Ball
6 wall balls
60m prowler push @40
1 min rest

B:
10 hr push ups
10 box jumps
10 double db dl @2x22 5
1 min rest

Basic Condition 35 min

Bike Ergo 30 Calories
20 GHDSU
5 WallClimb
2 Rope Climb

150 min
Warm up for 20 min

1.MU
- Drills
- MU 17 x 1

2.Strength
A. Back squat
6x3x85 %
- 75 kg
New set every 2 min

B. Supersets
- Not done

3.Metcon
For time:
4 Rope climb
15 Deadlift 70 kg
10 Double KB clean 24 kg > 16 kg
100 m KB front rack carry
10 Double KB front squats > 16 kg
15 Deadlift 70 kg
4 Rope climb
Time: 11.24

2 - 3 Rounds:

1:00 Bike
5 Good Mornings
5 Back Squat
5 Elbows Rotations
5 Strict Press
5 Stiff Legged DL
5 Front Squat