Row 2000m
Pistol squat 50
Hang clean 30

5 min rest

Karen
Wall ball 150

A: strict pull ups 4xMax
B: For time:
10-20-30-40-50 rkb swings
Between every set
10 unbroken Kb goblet squats
10 unbroken push ups

30 min
60 s. run/60 s. walk
4.3 km
HR 126/147

105 min

1.Skill
TTR

2.Metcon
A. 3 RFT
36 DU
10 GHDSU
12 BBJO

B. 4 RFT
600 m run / 35 cal AB
15 m DB walking lunges 15 kg
17.20

C. Echo bike
9 x 30 s. on 15 s. off

D. 10 min easy bike

A: Bench press 5-5-5-5
B: latsdrag 10-10-10
C: db Shoulder flys 2x10
D: Db hammer curls 2x10

Rest
60 min massage

Rest day

Total workouts of the week 16 hours, x 10
Week 3/3

Strength & conditioning
Metcon x 3
Aerobic work x 4 - 165 min
Upper body strength x -
Squat - 1000 kg

Gymnastics
MU - 40
BMU - 30
BFLY - 35
BCTB - 30
HSW -

Recovery
Sleep, 8+ hrs/week - 2
Avg. time to bed - 23:00
Avg. hours asleep - 7 h 40 min
Avg. cals/day - 2940

3 rounds, each for time of:
- Run 1 mile

Rest 4 minutes between efforts.

Post times to comments.

Skill: (15 mins )
Kipping pull up/ C2B
Kipping Bar MU