Rest day, total workouts of the week 15 hours, x 7

Metcon: la
Aer: to - 50 min
Squat: 2500 kg
BB: ke, la

Gymnastics:
Pull up -
CTB -
TTB - 45
HSPU - 45

MU - 22
BMU - 15
Bfly - 55
BCTB -
HSW - 50 m

Recovery:
Sleep 2/7
Avg. 22:45
Avg. 7 h 35 min
EA 37 kcal/FFM

5 rounds with concept bike

3 min easy
2 min moderate
1 min fast

Pre-WOD: 10 minutes at the bottom of a squat

For Time: 21-15-9
-Body Weight Dead Lift (#155)
-Box Jump (30", 24") used 24" box to step up - highest I have done step-ups on

Post: As Quickly As Possible
-50 Weighted Sit Up #25
-50 Unweighted Sit Up

Back Squat
1x5@70%
1x5@75%
1x3@80%
1x3@85%

3 x 2RM (kolmella yrkällä kolmosen maksimi tohon päälle)

AM: 165 min
1.Gymnastics
- HSW 13 m
- BMU 5 x 1
- Bfly x 25

2.Snatch complex

3.Tempo FS
- (31X1) 4 x 5 /3-4'
- 45 50 50 52.5 kg

4.Metcon
A. AMRAP5
3 Rope climb
8 MB over shoulder - 30 lbs
Reps: 3 rounds

Rest 3

B. AMRAP5
8 HSPU >> abmat
15 air squat
Reps: 4 rounds + 13 reps

Rest 3

C. AMRAP5
8 TTB
8 burpee
Reps: 4 rounds + 4 TTB

5.Strength
A. 4 sets:
15 Reverse hypers - 40 40 40 40 kg
- Rest 30 s.
15 Heel elevated Goblet squats - 20 20 20 20 kg
- Rest 30 s.
10 Hip thrust - 60 60 60 60 kg
- Rest 2 min

TGU Turkish Get-Up technique and working up to heavy singles
good warmup with stretching, Junkyard dog style jumping warm up and Burgener warm up, DUs
30 lbs x 3 each arm
40 lbs x 3 each arm
50 lbs x 3 each arm
60 lbs x 2 each arm
65 lbs x 2 each arm
70 lbs x 1 each arm
75 lbs x 1 each arm
80 lbs x 1 each arm (first failed and got a bit banged up with a nasty rug scrape/ burn on my right elbow and then did both arms o.k.)
(I think that might tie a PR... not sure..maybe next time I'll actually go for 85 if I feel o.k.)

I was playing around with a partial first elevation to a low forarm/ elbow prop to practice that for heavier weights, still coming across, but not as high,a dn it's still a safe good position for super heavy weights. I did not end up needing that for hte 80 however, but feel like it's a good thign to practice.

15 pull ups
12 burpees
9 T2B

Bent over barbell row (hands pronated) 6 RM with good form,
then 3x6 @ 80%

PM: 90 min
Warm up 10 min
1.Strict pull up
- 4 reps every 40 s. until failure
- Total of 10 sets + 2 reps

2.4 sets:
8 DB press - 8 9 10 10 kg
10 high cable pulley - 15 15 15 17.5 kg

3.4 sets:
12 low cable pulley - 40 40 40 40 kg
10 side lat raise - 4 4 4 4 kg

4.3 sets:
7 bicep curls - 10 10 10 kg
15 s L-sit hang

5.Push ups
- Accumulate 100 reps
- 20 x 5 reps

6.4 sets:
12 bicep curls - 12.5 kg

7.EMOM7: abs

In front of a clock set for 2 minutes perform:
135-lb. Power snatches, 5 reps
As many burpees as possible in the remaining time.

Repeat for a total of four rounds with 60 seconds rest between rounds. Your score is the total number of burpees performed.