Biking outside for 90 mins

3x 1. High hang snatch x1
3x 2. High hang snatch + 2 x OHS
3x 3. High hang snatch x 2

20 Push Ups
20 Sit Ups
40 Double Unders

5 rounds for time.

8 x 100m

10-9-8-7-6-5-4-3-2-1
Touch and go
40kg clean and jerk last rep lower bar into shoulders for
40kg Barbell squats
Push-ups

Rest day, total workouts of the week 12 hours, x 8

Metcon: ma, ke, la
Aer: ti, to, 1 h 50 min
Squat: - (knee pain)

Gymnastics:
Pull up -
CTB - 105
TTB -
HSPU - 25

MU - 38
BMU - 35
Bfly - 85
HSW - 53 m.

Sleep 5/7
Avg. tt. bed 22:35
Avg. t. asleep 7 h 35 min
Avg. EA 44 kcal/FFM

Realizar 9 rondas de:
12 alternative v-ups
9 goublet squat 9 kg
6 burpees

3x2 AHAP

50 WB - 50 DU
40 WB - 40 DU
30 WB - 30 DU
20 WB - 20 DU
10 WB - 10 DU

21-15-9
Air Squats
Push ups