For time (cap time: 20 min):
- 20 Thrusters.
- 20 Sumo deadlift high pulls.
- 20 Push jerks.
- 20 Overhead squats.
- 20 Front squats.

RxC: 52,5/35 kgs. Rx: 45/25 kgs. Sc: 30/15 kgs.
Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees.

Total workouts of the week 11 hours, x 6
Week 3/3

Strength & conditioning
Metcon x 2
Aer x 2 - 70 min
BB x 2
Squat - 1760 kg

Gymnastics
MU - 40
BMU -
BFLY - 60
BCTB -
HSW - 10

Recovery
Sleep 3/7
Avg. 22:45
Avg. 7 h 50 min
EA. 41 kcal/FFM

20 Rounds for time

• 24 Double unders
• 8 KB Swings 24/20
• 4 HSPU

TIMES TO BEAT
Beginner athlete: 33min 20sec
Average athlete: 27min 47sec
Advanced athlete: 22min 13sec
Elite athlete: 16min 40sec
Regional athlete: 14min 27sec

ALL OUT MADNESS EVERY ROUND, REST THE REMAINING TIME!
All sets unbroken and TNG, so scale weight down if needed!

0-5 min:
20cal AB + 10 x Pwr Snatch @ (60/40kg)

5-10 min:
20cal AB + 10 x Pwr Clean & Jerk @ (60/40kg)

10-15 min:
20cal AB + 10 x Thruster @ (60/40kg)

15-20 min:
20cal AB + 10 x Cluster @ (60/40kg)

20 min Amrap

20 cal Row
30 x KB Swing 16kg
30 x Ring Row
30 x Sit Up
30 x Push Press 30kg
10 x Burpee

AMRAP (with a Partner) in 26 minutes
6 Deadlifts @100/70kg, each
9 Bar-Facing Burpees, synchronized
9 Bar Muscle-Ups/C2B, each
15m Partner Barbell Carry @100/70kg

1/ squat

• 3x8@70℅

2/ snatch

• 3@60℅
• 3@65℅
• 3@70℅
• 3x3@75℅

3/ 4FT

• 5 MU
• 10 squat snatch
• 15 box jump over 50kg

800m Run
10 Rope Climb
24 Thrusters
600m Run
8 Rope Climb
21 Thrusters
400m Run
6 Rope Climb
18 Thrusters
200m Run
4 Rope Climb
15 Thrusters

10 rounds:
@25/40kg

12 deadlift
9 hang power clean
6 push jerk

10 min bike then
4 rounds
5 min run
10 push ups
10 ttb
10 box jumps
10 kb swing
10 superman
10 shoulder press
10 batman sit ups