Rest day, total workouts of the week 12 hours, x 5
Week 2/3

Strength & conditioning
Metcon x 2
Aerobic work -
Upper body strength x 2
Squat - 2450 kg

Gymnastics
MU - 45
BMU -
BFLY - 115
BCTB - 70 (singles)
HSW -

Recovery
Sleep, 8+ hrs/week - 3/7
Avg. time to bed - 22:55
Avg. hours asleep - 7 h 55 min
Avg. cals/day - 2720

Maximum push ups in 1 min.

5 RFQ YGIG

10 double DB Burpees 25kg
100m DB farmer carry

1. DB box step up 10 kg/ 10 rep
2. Russian Twist with KB 10 kg 20 r
3. KB clean and jerk 8/8 r
4. Goblet squat 15 alt. Hollowbody rock 15
5. Rest

Snatch pull 7-5-3-5-7

100%-110%-120%-110%-100%

160 min
Warm up for 10 min

1.WL
Every 20 s. for 20 lifts:
Clean
- 55 kg

2.Metcon
5 rounds 3 min on/1 min off:
Tough set of UB Bar muscle ups - 4, 4, 4, 5, 5
7 OHS 60/40 kg > 35 kg
14 Box jumps
Max effort Row for meters
Reps: 240, 278, 283, 280, 314

3.Strength accessory
A. Strict pull ups 4x10
- 2x10 + 2x10 with blue band

B. 4 sets:
10 shoulder press 20 lbs
8+8 single arm DB row 45 lbs

C. 3 sets:
15 side lat raise 10 lbs
21 bicep curls 15 kg

D. EMOM12
1) 10 strait leg DB DL 45 lbs
2) 8+8 bulgarian split squat 25 lbs
3) 10 hamstring curls 5 kg
4) Rest

E. 3 sets:
8+8 bicep curls with pause 20 lbs
15 KB heel elevated goblet squats 20 kg

3-4 Sets of 8-12 Reps:
A. 8-12 GHD Ab Rotations
B. 8-12 Weighted Hip Extensions
C. 8-12 Banded Face Pulls

EMOM x 15 mins
MIN 1 - :50 MAX Air Squats
MIN 2 - :50 MAX Leg Extensions
MIN 3 - :50 MAX Plank Rotations
1 Round = 3:00 Rotation

-Finisher-

3x12
shoulder shrugs
Front & side raises
Super man

Partner wod
1. Amrap 20mins : partner A completes a full round then partner B.
4 Double Dumbbell Thruster @2×22.5/15
6 T2B
24 DU or 30" max DUs.

Rest 3mins

You go, I go for time:
60-40-20(ladies 48-32-16, mixed 54-36-18cal) Cal Row/ski/bike
USA Swing @24/16
Time cap: 12 mins

Divide the work evenly.

WOD
5-10rds
5+5 KB/DB press
10x goblet squat
15x lateral jump
rest as needed between rds