day 10, 5x5 @ 85%

3RD FT

Cash in 20 brps

• 20 kb snatch
• 20 ohs Kb
• 20 sdhp Kb
• 20 boxjump

Séance yoga!!!!

20 kness to bar
15 hand release push ups
10 deadlift 40 kg

Rest day, total workouts of the week 13 hours, x 7
Metcon: ma, ti, ke, la
Aer: ke, 30 min
Squat: 2975 kg

Gymnastics:
CTB -
Pull up -
TTB 190
HSPU 45

MU ma, ke, pe 20
BMU ke, la 38
Bfly ti
HSW ma, ti, ke, pe

Sleep 4/7
Avg. time asleep 8 h 3 min
Avg. time to bed 22.35

5 x 8

TUT Pull Ups.
Team of four, only 1 working, time under tention pull ups, 3s x 3:3:3:3, 2s x 2:2:2:2, 3s x 1/5/5/1 and other tempos using varying grips.

1 min FAST
3 min EASY

1RM power clean + 2 x split jerk.

Strength: 10-1 strict pull ups

Wod: 16 min Emom (4rds)
1: 15-10 T2B
2: 50-30 DUs
3: 15-10 HSPU
4: 20-15 Cal Row

Strength: no kipping, stay strict , scale to ring rows if needed , if to easy wear a weighted vest.

Wod: aim to progress your volume of rep/Cals on this. Maintain a fast pace and test out recovery and practicing complex movements under fatigue

400m Run
50 SDHP KB
40 Burpees
30 KB Swing
20 K2E
10 DL
200m Run