7 x Every 1:30 @ 60-80% (Power Snatch)
Snatch Deadlift + Snatch Pull + Pause Power Snatch on Knee (pause 3 sec.)

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Ring Pull Ups 5 reps
Standard Push Ups 7 reps
One-Arm KB OHS Dx (light weight) 10 reps
One-Arm KB OHS Dx (light weight) 10 reps
Ring L-Sit max time hold

6 ROUND FOR TIME OF:
20 THRUSTER 40/30 30/20
20 PULL UP

Rest day

AMRAP 18' OF:
10 THRUSTER 40/25 - 30/20
10 BURPEES OVER THE BAR
10 SNATCH

Try other variations depending on fitness and health
Full Body conditioning endurance day 1
10 pushups
1 min plank
10 Squats
10 lunges
30 Russian twists
30 seconds mountain climbers

Repeat 3 times.

WOD
5rds
14x KB/DB hang clean and jerk
20x KB/DB box step up
+
3rds
5-10x V-up (one leg)
15-30s hollow hold

1500m Ski Erg.
300 DU's
3000m Run

AM: 30 min
90 s. run/60 s. walk
4.4 km, 6.59 min/km
HR 126/158

PM: 130 min
Warm up for 20 min
1.MU
- Drills
- MU 25x1

2.Gymnastics
E2MOM8:
1 Rope climb
7 Deficit kipping HSPU
- Deficit (10 kg plates) 7 + 4 reps
- No deficit 6 + 6 reps

3.Strict pulling & pushing
A. 3RM strict weighted ring pull up (shoulders touches rings every rep)

Rest 5 minutes

B. 3 rounds of:
3 Strict ring pull ups -30% weight
10 Double DB push press - 13.5 kg 13.5 kg 15 kg

4.Cool down mobility

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

Strength & conditioning
Metcon x 1
Aerobic work x 2 - 70 min
Upper body strength x 2
Squat - 900 kg

Gymnastics
MU - 50
BMU - 10
BFLY - 40
BCTB - 30
HSW -

Recovery
Sleep, 8+ hrs/week - 5
Avg. time to bed - 23:20
Avg. hours asleep - 8 h 00 min
Avg. cals/day - n. 2700