10 sets every 90s

2 power clean + 1 push jerk

60%->

4RFT

400m Run
10 Overhead Squats 42,5/30kg
10 CTB

Five sets of four chin ups. Add weight if needed.

100 rounds:
Air squat
Reverse lunge R
Reverse lunge L

Amrap 12 min
6x Push up
10x Wall Ball
10x Push press R arm
10x Push press L arm
13 cal row

Tabata 24 rounds 12 min
*dumbbell bicep curls
*tricep pulldown

For time

5+5 single arm devils press
30 db snatch alt
30 frontrack reverse lunges alt
1min rest

5+5 single arm devils press
20 db snatch alt
20 frontrack reverse lunges alt
1min rest

5+5 single arm devils press
10 db snatch alt
10 frontrack reverse lunges alt
50 goblet squat

Db: 50/35lb

3x
12 ST2B
12 barbell curls 25kg

Rest day, total workouts of the week 10 hours, x 5
Deload week

Strength & conditioning
Metcon x 1
Aerobic work x 2 - 100 min
Upper body strength x 2
Squat - 1220 kg

Gymnastics
MU - 45
BMU -
BFLY - 20
BCTB - 35
HSW -

Recovery
Sleep, 8+ hrs/ week - 2
Avg. time to bed - 22:45
Avg. hours asleep - 7 h 55 min
Avg. 2700 kcal/day