Deadlift pyramid
12, 10, 8, 6, 8, 10 and 12

Rest 2 - 3 min between rounds

Bench Press 1RM, Narrow Grip

7 x ( Power Snatch + Snatch Balance + Hang Squat Snatch)

75 - 85%

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

Strength & conditioning
Metcon x 2
Aerobic work x 1 - 40 min
Upper body strength x 2
Squat - 2680 kg

Gymnastics
MU - 30
BMU -
BFLY - 60
BCTB - 50
HSW -

Recovery
Sleep, 8+ hrs/week - 1
Avg. time to bed - 22:45
Avg. hours asleep - 7 h 50 min
Avg. cals/day - 2670

140 min
Warm up for 20 min

1.MU
- Drills
- MU 12x1
- MU 4x2

2.Strength
Strict pull & push capacity - for quality:
10-8-6-4-2
Strict pull ups
Weighted push ups - 5 kg plate

3.Conditioning
WORKOUT 5
2 rounds:
5 min Row @20 SPM
4 min Row @22 SPM
3 min Row @24 SPM
2 min Row @26 SPM - not done
Rest 5 minutes between rounds
Avg. paces
Round 1: 2.11.6
Round 2: 2.10.4

3 rounds, each for time of:
- Run 1 mile

Rest 4 minutes between efforts.

Post times to comments.

AMRAP 15

21 WallBall 9kg
15 C2B
21 WallBall 9kg
15 C2B
21 Wallball 9kg
9 Bar MU
21 Wallball 9kg
9 Bar MU
45 Cal Row

4 RFT
-400m row
-10x transverse medball toss per side
-3x ground and pound complex (3x elbows per side, 3x punches per side)
-10m sprint
-10x knee strikes
-10m sprint
-20x ski erg

AM: 40 min
60 s. run/60 s. walk
5.5 km

PM: 130 min
Warm up for 20 min

1.MU
- Drills
- MU 20x1

2.Bench press
4x8x65 %
New set every 3 minutes
- 36 kg

3.Metcon
AMRAP14:
4 D-ball over shoulder - 4 power cleans at 45 kg
8 Chest to bar > 8 butterfly pull ups
14 cal Bike erg
Reps: 6 rounds + 7 reps = 163 reps

4.Accessory
Tabata shoulder press/bicep curls - 12 reps each, 12 kg barbell

Hand-Release Push-Ups.
Plyo Push-Ups.
Russian Twists.
Single-Leg Burpees.

Break for 2 minutes

Supermans with Lateral Raises.
Lateral Lunges with Hops.
Tuck-Ups. ...
Mountain Climbers

Note- Make sure that each exercise is done for 30 seconds or more.