For 8 rounds, new round every 1:15
* 3 split jerks

3 rounds
- 6+6 bulgarian split squats
- 6+6 dumbbell rows

Chipper
- 10 devil's press
- 20 box jump over clear the box
- 40 wall ball
- 20 box jump over clear the box
- 10 devil's press

65 lb OHS 75 reps (as many sets as it takes)

AMRAP 20 minutes
12 Power Snatch (55 lb)
10 Push-ups

20min AMRAP
400m run
Max effort Pull- ups

As many pull-ups as possible without letting go of the bar or having your feet touch the ground. When you drop off bar, run 400m and return to pull-ups.
Score equals the combined number of pull-ups completed.

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I did 7 full rounds (1.75 miles)

Have not tried this one before, so it is PR'ed by default. Not too good though. Had problems staying on the bar for first several rounds b/c I have been doing pullups with finger tips so as not to tear as often.

2
2
3
3
3
3

3

19

AM: 60 min
2 min run/1 min walk
8.6 km
125/158
7.02/4.05 min/km

PM: 140 min
Warm up for 25 min
1.Gymnastics
A. HSW practice for 15 min
- 25 m.

B. Bfly pull up practice for 20 min
- 7 8 7 8 7 8 5 = 50

C. EMOM6: kip HSPU - 6 6 6 5 5 5 = 33 reps

2.Strength
A. Farmers carry
20 min to find challenging weight on 15+15 m trip
20 32 42 48 kg

3.Gymnastics conditioning
A. Chest to bar priming
- 5 7 3 7 3

B. Every minute on the minute for 15 minutes
1) 8 Power cleans @ 35 kg
2) Chest to bar (RiR 2-3) - 10 10 10 7 6
3) 10 Medball bearhug squats 40-50 lbs - 40 lbs

4. Accessory
3 sets:
4 Back bridge lifts
6 Cuban press complexes - 10 kg
8 Scap push ups
- Slow and controlled all the way through. Pauses in top and bottom positions in all movements.

Metcon (Time)
50 Kettle Bells (53/35)
40 Goblet Squats
30 Box Jumps (30/24)
20 Pull Ups
10 HSPU

Rest day, total workouts of the week 6 hours, x 5
Deload week

Strength & conditioning
Metcon x 2
Aerobic work x 3, 150 min
Upper body strength x 1
Squat -

Gymnastics
MU - 20
BMU -
BFLY - 60
BCTB -
KCTB- 30
HSW -

Recovery
Sleep, 8+ hrs/week - 1
Avg. time to bed - 23.00
Avg. hours asleep - 7 h 40 min
Avg. cals/day - 2670

Rest day, total workouts of the week 16 hours, x 8

Metcon: ma, ti, ke, pe, la
Aer: ti, to, 60 + 30 = 90 min
Squat: -
BB: la

Gymnastics:
CTB - 65
Pull up -
TTB - 25
HSPU - 60

MU - ma, pe - 25
BMU - ke, la - 28
Bfly - 105
Bfly CTB -
HSW - ti, ke, pe, la - 83 m.

Sleep 4/7
Avg. tt. bed 22:30
Avg. t. asleep 7 h 50 min
Avg. EA 44 kcal/FFM

WU
6-8min. at easy pace
5+5 KB/DB around body
3+3 KB/DB around head
10x sit up
2-4x inch worm

Eilinen/ Lepo

21' E3MOM:
1 Squat Snatch +
1 Hang Squat Snatch +
1 Overhead Squat
Build to a Heavy Set