130 min
Warm up for 15 min

1.Strength
Pause front Squat + Front squat
Build to max 1+2

2.Metcon
5 rounds, each for time:
10 P. Snatch @ 35 kg
12-18 Chest to bar - 10
15-25 Wall ball - 15 w/ 6 kg ball
- Rest 90 s between sets
- Rounds: 3.23, 3.21, 3.26, 3.40, 3.40

3.Strength accessory
A. Bicep curls YGIG 1-10-1

B. Accumulate 80 Banded Tricep extensions

C. Core
Tabata abmat situps

Partner WOD:

P 66 Push up
U 66 USA Swing @24/16kg
M 66 Medball Sit-up @9/6kg
P 66 Pistol Squats
K 66 Knees to Elbows
I 66 Inverted row
N 66 Narrow Grip Floor Presses @40/30kg
TC:40'

Rest day, total workouts of the week 9 hours, x 5
Deload week

Strength & conditioning
Metcon x 1
Aer x 2 - 135 min
BB x 2
Squat - 1615 kg

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

Recovery
Sleep 3/7
Avg. 22:50
Avg. 8 h 00 min
EA. -

A: snatch 1rm
B: strict Hspu 5set
C: strict pull ups 3set
D: Dips 2set

STRENGTH
1) 1 1/4 Front Squat: 3-3-3-3-3-3. Rest 2:00
- Build to a 3RM.

2) Metcon Prep: Power Snatch: 3 x 5, fast touch n go reps with desired metcon weight. Rest 60s.

METCON
"James B"
Details there.
9:00 Cap

EXTRA CREDIT
Single Leg Banded Hamstring Curls x 5 Minutes Max Reps alternating legs.

3 RFT
400m run
40 alt DB snatch 25kg
400m run
40 burpees

3 RFQ
20 elastic band strict presses
20 supermans
15 DB biceps 25kg
10 Elastic windmils (each side)

Rest day, total workouts of the week 12 hours, x 7
Week 1/3

Strength & conditioning
Metcon x 2
Aer x 4 - 170 min
BB x 2
Squat - 830 kg

Gymnastics
MU - 60
BMU -
BFLY - 80
BCTB - 25
HSW - 10

Recovery
Sleep 3/7
Avg. 23:00
Avg. 7 h 55 min
EA. -

CNJ daily max
Front squat 5x3
Db push press 4x6

Emom40
1. Hspu / push ups 5-15
2. Lying hip lifts 15-20
3. Skull crushers 10-20
4. L-sit leg raises 15-50
5. Bicep curls 10-20
6. Single leg dls 8+8
7. Single leg bridge 8+8
8. Single leg wall sit 30 sec (R)
9. Single leg wall sit 30 sec (L)
10. Rest