Air bike 50-40-30-20-10 kcal
Db snatch 15 kg. 50-40-30-20-10
Burpees 50-40-30-20-10

3 rounds for time:

500 m row
40 wall balls
30 push ups
20 box jumps
10 pull ups
3-4 min rest

The second round is done in reverse order.

Rest day, total workouts of the week 13 hours, x 7
Week 3/3

Strength & conditioning
Metcon x 2
Aerobic work x 2 - 65 min
Upper body strength x 1
Squat - 1200 kg

Gymnastics
MU - 80
BMU -
BFLY - 55
BCTB - 70
HSW -

Recovery
Sleep, 8+ hrs/ week - 2
Avg. time to bed - 22:55
Avg. hours asleep - 7 h 40 min
Avg. 2840 kcal/day

4 Rounds
10 big plate deadlifts (50lb plates)
10 KB BR Squat (55lbs)
5 Push press (95lbs), + 1 rep each round)
10 Bicep curls
15 Core movement (sit up, scissors, plank knee to elbow, ab slider)

For time:

Buy In:

1 mile run

10 rnds
5 Pull Ups
10 Push Ups
15 Air Squats

Cash Out:

800m run

105 min
Warm up for 20 min

1.MU
- Drills
- MU 14x1 + 3x2
- MU x 20

2.WL
A. Power Snatch + Low hang snatch
- Build to 1+1 @ RPE 8

B. Snatch pull to hold
- 3x3 @ 90-100 % of max Snatch
- 57.5 kg

With a partner (ygig) or alone
For 60min as many rounds as possible
17 power clean (Rx 60/45kg)
75 airsquats

After these strip the bar and run 200m with a barbell and after that run 200m with a plate.
Before next round you load the bar.

AMRAP 9

10 Front Squat 42,5/30
5 Push Press 42,5/30kg
20/15 Calories Bike

For time:

Row 1k
20 Double DB Push Press
20 Box Jumps 24/20"
10 Double DB Push Press
10 Box Jumps 24/20"
Bike 2k

ROUND 1 x 3
Push-Press x10
Shuttle Run
Tuck ups x 10

ROUND 2 x3
Goblet Squat x 10
250m Row
Superman x10

ROUND 3 x 2
Plate G2OH x 8
Burpee over bar x 6