Rest day, total workouts of the week 14 h, x 8

Metcon: ma, la
Aer: pe, 30 min
Squat: 1610 kg
BB: ke, la

Gymnastics
MU - 35
BMU - 5
Bfly - 165
BCTB - ke
HSW - 40

Recovery
Sleep 0/7
Avg. 22:45
Avg. 7 h 20 min
EA. 39 kcal/FFM

Suicides: 3 lines- Team member #1 starts

While team member #2 starts:
Pull ups- 5
Burpee- 7
Push press- 9 @ 45lbs

Tag out with partner when done with suicide run. Round is counted every time someone finishes push presses.

Melyssa was my partner-we elected to do 50lb push press

20 squat clean thrusters (135/95)
50 bar facing burpees

rest 10 minutes

4 squat clean thrusters (135/95)
10 bar facing burpees

5 rounds

Harjoittele heikkouksiasi

5 x 3 power snatch = max 50 lbs

then…

21-15-9
hanging snatch @ 65% = 35 lbs
box jumps (20)
v-ups

3 x5 bench press = max 90 lbs

then…

12 plyo push-ups
9 hanging power clean (135/95) - used 55 lbs
6 strict pull-ups - used black band
3 power snatch - used 55 lbs

3 rounds

10 toes to bar - scaled to as high as possible
10 barbell lunges (95/65) = used 70 lbs * again can't calculate weights :-)
10 burpees
10 floor press
10 ring dips - used red band
10 front squats

4 rounds

KB Swing (20/16) x50

Push up x12, Toes to bar x10,
5 Rounds

KB Swing (20/16)x50
For time

100 kb swings 2 pood
100 kb sdhp 2 pood

"heavy Fran" for time:

21-15-9
Thrusters 135/95 lbs I did 115
Weighted pull-ups 45/25 lbs I did 35