Grace @ 70kg (RX + 10kg)

30 clean and jerks for time

5 rounds of the following:
Hang from towel in L position for 30 seconds
followed by 10 reps of Overhead Squat

Mile for time

Rest day, total workouts of the week 12 hours, x 7

Metcon: ti, to, la
Aer: ma, ti, ke, la = 2 h 45 min
Squat: -

Gymnastics:
CTB -
Pull up - 100
TTB -
HSPU -

MU 29
BMU -
Bfly 25
Bfly CTB -
HSW 30 m

Sleep 5/7
Avg. tt. bed 22:20
Avg. t. asleep 8 h 00 min
Avg. EA 42 kcal/FFM

Skill:
Lunge walks w/ good morning at bottom of lunge. (65# BB)

WOD:

Prowler down and back
30 - Squat Cleans (135/95#)
20 - AKBS (Heavy)
15 - Burpees
10 - High box jumps

Used 115# for SC, 1.5pood for AKBS, 30" box.

3-Position Snatch: 1x5 @60kg
2-Position Clean: 1x5 @80kg
Push-press: 5x5 @75kg

For a time:

1km row
12-10-8-6-4-2
Front squat @80kg (no rack)
Strict HSPU
1km row

20min EMOM

1) 10*wallball 30lbs
2) 30m D-ball carry 70kg

Warm Up:
100 Single Jump Ropes
Work a Weakness (I did sit ups for a while)

Mobility:
PVC Pass through
Shoulders on Bands
Pain Ball on Feet

MetCon:
Cindy-Lou-Who
20 Minute AMRAP
5 Pull Ups
10 Push Ups
5 Squats at 135 LBS

Result:
14 rounds (plus pull ups, squats and 4 push ups)

3 rounds:

2min on 1min off as many reps as possible:

• 15 DB burpee 22,5kg
• Rest of the time reverse DB lunges