6 rounds for time:
400m Run
25 Burpees

5 - Wall Ball Shots 20lb
3 - Handstand Push Ups
1 - Power Clean @ 225lbs.

SUB: 170lb powerclean

30 rounds

Total workouts of the week 10 hours, x 7 - deload week

Metcon: ma, ti, ke, la
Aer: to 30 min
Squat: 960 kg

Gymnastics:
CTB 105
Pull up -
TTB -
HSPU -

MU ke 10
BMU -
Bfly ti
HSW ma, ti, pe

Sleep 5/7
Avg. time asleep 8:04
Avg time to bed 22:20 :)

Morning: 60 min
A. Running warm up for 25 min
B. Main set
6 x 400 m @ 1:35, 90 s rest between 400's
Times: 1.35, 1.34, 1.35, 1.35, 1.35, 1.34
-Into-
12 x 200 m @ 0:46, 60 s rest between 200's
Times: 46 45 46 46 45 46 / 46 46 45 45 45 44 s.

Evening: 150 min
Warm up EMOM12 + 5 x 2 m HSW
1.Own skill
A. BMU practice for 20 min
- 7 x 3 + 1 reps = 22 BMU

2.Strength
A. Back squat 5 x 6 @ 70% - 95 kg x 0.7 = 66.5 kg
5 x 6 x 67.5 kg
- 3+3 Skater jumps after each set
- Rest as needed

B. 3 sets:
- 15+15 s Single leg Sorenson hold
- 10 Double KB Front rack Box step up - 12 16 16 kg
- 60 s Heavy plank hold between boxes - 16 16 16 kg

3.JG PP 10.9.2018
A. Turkish Get-up 5 x 5, 60 s rest between sets. Same weight across - 12 kg

B. Hanging
- Accumulate 90 s of pronated passive hang
- Accumulate 90 s of supinated passive hang
- Accumulate 60 s of narrow grip pronated passive hang
- Accumulate 60 s of narrow grip supinated passive hang

C. Pressing
Accumulate 4 minutes of front support walks

D. Plank hold - not done

21-15-9
Lunges (both legs equal 1 rep)
elite sit ups (bottom of feet together, knees spread, touch the ground behind your head and in front of your toes)
burpees

50-40-30-20-10

DU's (1:1)
Sit-ups

5 Rounds

12 Clean #175
30 DU

Wendler

HPC 3.3.3- 75x3 95x3 115x3

800m Run
100 Double Unders
90 Supermans
80 Squats
70 ABMAT sit-ups
60 Lunges
50 push ups
40 box jumps
30 wallballs
20 burpees
10 pull ups
800 run

2 x 6 min, rest 2 min between

A.
8 air squat
8 DB/KB snatch (alternating)
8 burpee

B.
8 reverse lunge
8 DB/KB hang C&J (alternating)
8 box jump