15 min time to do 3-reps sets as many you can do.
Add weight every sets, but keep good technique.

5rft:
10x Push press 35/25kg
250/200m Row
10x OHS 35/25kg
200m Running

OTM12:
Odd: 6-10 Pull up/Jumping pull up/ring row
Even: 6-10 HSPu/HSPU from box/pike push up

21-15-9
Hspu
Ring dips
Push ups

7 x Every 1:30 @ 60-80% (Power Snatch)
Snatch Deadlift + Snatch Pull + Pause Power Snatch on Knee (pause 3 sec.)

Rest day, total workouts of the week 10 hours, x 5
Week 3/3

Strength & conditioning
Metcon x 3
Aerobic work x 1, 20 min
Upper body strength x 2
Squat 2175 kg

Gymnastics
MU - 35
BMU - 15
BFLY - 145
BCTB - 15 (singles)
KCTB- 80
HSW -

Recovery
Sleep, 8+ hrs/week - 1
Avg. time to bed - 23:05
Avg. hours asleep - 7 h 50 min
Avg. cals/day - 2780

Every 90sec x 8

1-2 5 reps
3-4 3 reps
5-6 2 reps
7-8 1 rep

Every 3 minute × 5 rounds:
15/12 calorie Bike or Row
10 d ball clean 40/30
5 Thrusters 60/40

4 Sets of 6
Build to a moderate. This is in place to further prime our hips for the following heavier thrusters.

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(26)
WRK 10:00 REST 3:00 x2
10 sumo dead high pull
10 hand release push ups
30 jump rope/hvy rope/double unders

Finisher
60 rtw
1:00 hamstring stretch