Amrap 7'
Hang snatch
Over head squat

3+3, 6+6, 9+9, 12+12,...

75 min
WU for 15 min
1.Shoulder press
- 5 x 5+
- Last set 8 reps

2.5 sets:
- 10 DB side lateral raises - 4 4 4 4 4 kg
- 15 low cable pulley - 30 30 30 30 30 kg

3.4 sets:
- 12 Face pull - 15 17.5 15 15 kg
- 8+8 seated sa. DB press - 8 8 9 9 kg

4.3 sets:
- 10+10 3-point row - 14 14 16 kg
- 8+8 hammer grip bicep curl 9 9 9 kg

5.EMOM7:
- Abs

Amrap 5'
5 cleans
5 front squat
5 shoulder to overhead at 45kg
4 cleans
4 fs
4 stoh 55kg
3 cleans
3 fs
3 stoh 65kg
2 cleans
2 fs
2 stoh 75kg
1 clean
1 fs
Amrep stoh 85kg

50 rounds, for time:
1 Deadlift
1 Strict Pull-up

---

Used 105#...now I wish I would have used more :(. I also banged my chin pretty good on the pull up bar on pull up # 19...hopefully that doesn't leave a mark...

Korkea te-veto + "tall snatch"

5 x (3+3)

"tall jerk"
5x3

Korkea työntö veto + tall clean

5 x (3+3)

4 Rounds

10 Kettlebell Thrusters 24/16

20 Russian Kettlebell Swings
30 Kb Deadlift
*Use 2 Kettlebells

21-15-9

DL #225
HSPU

50-40-30-20-10
Wall ball (20#)
Box jump (24")
KB swings (1.5pd)

3 RNFT of:

1 min. on Row
1 min. on Ski'erg
1 min. on assault bike

increase the speed with each round

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

Metcon: ma, ke, pe, la
Aer: 30 min to
Squat: -

Gymnastics:
CTB 20
Pull up 55
TTB 55
HSPU 30

MU -
BMU ma 17
Bfly ke
HSW ma, ti

Sleep 1/7
Avg. time asleep 7:54
Avg. time to bed 23:00