for Time
-50-40-30-20-10
-Double Unders
-Sit-Ups

10 min 5+5 DB snatch at 22.5kg

Box Squats:
Red Band
110 LBs
12 rounds, 2 reps per round

Extras:
20 Reverse Hypers (Warm Up. No Weight)
80 Reverse Hypers (Heavy: 120 LBs)
50 Back Extensions
3x 10 Good Mornings (10 at 65 LBs, 10 at 90 LBs, 10 at 120 LBs)
50 Static Box Jumps to 24" box (with 20 LBs vest)
1 400 meter Sled Drag (90 LBs)
500 Single Jump Ropes (200 with no vest, and 300 with 20 LBs vest)

Miten meni?

Penkki 2x85%
Kyykky 4x4x70%
Penkki 2x85%
Leuanveto 5x5-15 (eri otteilla)

Pros 60 70 75 80

Rest day, total workouts of the week 12 hours, x 9

Metcon: ma, ke
Aer: ma, ke, to, pe 30+30+50+40+40 = 3 h 10 min
Squat: 950 kg

Gymnastics:
CTB 15
Pull up -
TTB 55
HSPU -

MU ti, pe, la 17
BMU ma 11
Bfly ma
HSW ma, ke, pe

Sleep 3/7
Avg. time to bed 22:50

5 rounds for time:
20 KBS
20 sit ups
20 S20H

1000m row

3 sets for time of:
500m Row
5 Thrusters, 70/47.5
10 Burpees Over Bar
Rest 3 min