Back squat up to max set of 1-5 reps.

Rest day, total workouts of the week 15 hours, x 8
Metcon: ma, ti, pe, la
Aer: ti, to, 2 h 15 min
Squat: 1580 kg

Gymnastics:
Pull up -
CTB - 35
TTB - 65
HSPU - 65

MU - 27
BMU - 30
Bfly - 75
Bfly CTB - 50
HSW - 87 m

Sleep 4/7
Avg. tt. bed 22:25
Avg. t. asleep 7 h 40 min
Avg. EA 41 kcal/FFM

Morning: 30 min
1 min walk/1 min run, NB
122/147
7.05/4.42 min/km

Afternoon: 150 min
Warm up EMOM12 + 7 m HSW
1.Own skill
A. BMU practice for 20 min
- BMU 1+1+7x2 = 16 reps
B. RMU practice for 30 min
- Ring swing 3 x 5
- Support swing 3 x 10
- Hips to rings 4 x 1
- Turn with band 3 x 3
- MU assisted 5 x 1
- MU 1 x 1
= 6 MU

2.JG PP 26.9.2018
A. 3 x (3 kip swings + 3 hanging knee raises + 3 bottom half straight leg TTB + 3 three quarter straight leg TTB + 3 full straight leg TTB)
B. Strict Toe to Bar: 1 x max unbroken set
- 16 reps
C. 5 minute AMRAP of kipping TTB
- 56 reps

3.Weightlifting
A. Every 3 minutes for 15 minutes:
Squat Clean + 3 Split jerks
- Build up

B. Every minute on the minute for 12 minutes:
Even: 5 Push jerks @ 70% of 1RM - 47.5 g
Odd: 10 cal row
-Alternate between movements

4.Accessory
A. 3 Sets:
A) 10 DB Chinese row - 30 30 30 lbs
B) 10 DB Bicep curl and press - 15 15 15 lbs
- Alternate between movements, 1 min rest between sets

Amrap 15
30 du
15 deadlift
30 du
15 hang power clean
30 du
15 push jerk
Barbell 52.5kg

Every 2min for 10min (5rounds):
hang squat snatch+2*Squat snatch
@70% 1Rm

"Cindy"
20min AMRAP
5 Pull-Ups
10 Push-Ups
15 Squats

16rds +15 reps

for time:
15-12-9
ring mu
9-15-21
cluster 42,5/30kg

Strength
Ring Push-ups 3x Max Reps
22-16-15

Met-con
"Nancy"
5 rounds:
400m Run
15 Overhead Squats-95#

Power clean + clean:
(1+1)x4 @85kg

Snatch Balance:
3x1 @56
3x2 @60
3x2 @65

Push Press:
4x5 @75

Muscle Snatch:
5x1 @52.5
4x1 @57.5
3x2 @60

For a time:

50 calorie row
50 GHD sit-up
50 wall ball
50 box jump overs