E4MOM x 3
max SHSPU

3 RFQ:
0:30 HS hold
12 banded push ups
20 supermans
15 pallof presses

10-8-6-4-2:
Strict Pull-ups
Strict Toes to Bar

Directly Into…

2-4-6-8-10:
Strict Handstand Push-ups
:15 Second L-Sit

As many Fish as Possible.

Rest day, total workouts of the week 10 hours, x 6
Week 1/3

Strength & conditioning
Metcon x 3
Aer x 2 - 95 min
BB x 1
Squat - 1705 kg

Gymnastics
MU - 35
BMU -
BFLY - 85
BCTB - 20
HSW -

Recovery
Sleep 2/7
Avg. 23:00
Avg. 7 h 40 min
EA. 40 kcal/FFM

4x12 Seated 1-arm DB shoulder press
- @20/15kg
- Both arms is 1 set

Rest 2min btw sets

Amrap 12 min

1 Rope climp
2 Kelkan veto (25kg)
3 HSPU
4 C2B
5 DL (70% 1 RM)

3 RFQ
10 See saw
20 hollow rocks
30 russian twists

Three sets of:
Deadlift With Eccentric Pause x 8 reps @ 55-65% of 1-RM Deadlift
Rest as needed

*Pause for 1-2 full seconds at the mid-patella as you lower the bar. Then let the barbell settle on the ground, open your palm, re-grip and perform the next lift. The focus should be on perfect position and control – adjust the loads as needed to maintain that focus.

Three rounds for time of:
20/15 Calories of Assault Bike
10 Dumbbell Devil’s Presses (50/35 lbs)