For time

• 40 ground-to-overheads with the ruck
• 1,600-meter ruck
• 30 ground-to-overheads with the ruck
• 1,600-meter ruck
• 20 ground-to-overheads with the ruck
• 1,600-meter ruck

♀ 30 lb
♂ 45 lb

A) E3MOM

8+8 gorilla row
8+8 shoulder press

Remaining time c2 bike

B)

5rft

8stoh
12cal bike

– Global Foam Roll Hamstrings x 60s each
– Active Straight Leg Raises x 60s each
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

Rest day

-7.5m hsw
-12 t2b
-10 hspu
-12cal ab

5x complex of:
1 snatch
1 hang snatch
3 overhead squat

Warm up(10)
2rds
20 mountain climbers
10 plyo
20 heels to rear
10 single leg deadlift

WRK(20)
800m run, then at the 6:00 mark complete 4 rounds of the following as fast as possible:

200m run
20 hrpu w/shoulder tap
10 goblet squat(choose weight)
*repeat 4x as fast as possible, while maintaining quality form. Form first!

Finisher
50 flutter kicks
1:00 butterfly stretch

Rest day, total workouts of the week 5 hours, x 4
Deload week

Strength & conditioning
Metcon x 1
Aerobic work x 3 - 130 min
Upper body strength -
Squat -

Gymnastics
MU - 15
BMU - 15
BFLY - 30
BCTB - 25
HSW -

Recovery
Sleep, 8+ hrs/week - 5
Avg. time to bed - 22:30
Avg. hours asleep - 8 h 10 min
Avg. cals/day - 2500

4 ROUND FOR TIME OF:
15 KB CLEAN AND JERK (RIGHT) 24/16 16/12
10 SIT-UPS
15 KB CLEAN AND JERK (LEFT)
10 BOX JUMP