Max Reps Unbroken Wall Ball Shots
400m Run

• Score is totally number of Wall Ball Shots

RX: 20/15

Odd: 5-12 Strict Pull Ups
Even: 8-16 Pistol Squats

Perform 4 thrusters in one minute, then increase by 2 every minute until you cannot complete anymore.

1 minute - 4 reps
2 minute - 6 reps
3 minute - 8 reps
4 minute - 10 reps
5 minute - 12 reps
6 minute....
And so on...

60% x 3
70% x 3
80% x 3+
70% x 3
60% x 3+

“Kenneth Phelan” with fewer burbees
5 Rounds for Time:
5 Deadlifts (155/105 lb)
5 Power Cleans (155/105 lb)
5 Front Squats (155/105 lb)
10 Burpees

Rest day, total workouts of the week 14 hours, x 6
Week 1/3

Strength & conditioning
Metcon x 3
Aerobic work x 2 - 125 min
Upper body strength x 2
Squat - 2000 kg

Gymnastics
MU - 55
BMU - 25
BFLY - 165
BCTB - 45
HSW -

Recovery
Sleep, 8+ hrs/week - 5
Avg. time to bed - 22:35
Avg. hours asleep - 8 h 15 min
Avg. cals/day - n. 2830

AM: 45 min
90 s. run/60 s. walk
6.4 km, 7.04 min/km
HR 124/156

PM: 155 min
Warm up for 20 min

1.BCTB
- Bfly x 40
- BCTB x 30

2.WL
A. Power snatch
1x2x77-80%
1x2x82-84%
1x1x87-90%
1x1x92-95%
1x1x85%
1x3x70%
- New set every 2.5 minutes

B. Consistency work for snatch:
10-8-6-8-10
Hang power snatch x 60% of your power snatch 1 RM
- 28.5 kg

3.Strength
A. Back squat 5x3x84 % + 4-6 Jumping lunges after each set
- New set every 3 minutes
- 75 kg

B. 4 rounds of:
10 Double DB OHS or narrow grip OHS - 15 lbs
20+20 s. Side plank hold

4.Mobility

135 min
Warm up for 20 min

1.MU
- Drills
- MU 1 x 9
- MU 9 x 2
- MU x 27

2.Gymnastics capacity
5 rounds for time > EMOM10
1) 10 Chest to bar > butterfly pull ups
2) 5 Devil's press 2 x 15 kg

3.Pulling & pushing
8-6-4-2 Deficit kipping HSPU
*After each set do 1-2 rope climbs - not done
- No deficit on 8 and 6
- 5 kg deficit on 4 and 2

4.Mobility

50s on, 10s off, 5 Rounds
5 exercises, 30 mins

Squat
Romanian Deadlift
Calf raises
Glute bridge hold
Bulgarian Split squat (each side)

Team of 3 Я, Егор, Дима
Amrap 20
12 Cal row
9 bjo 61 sm
6 dB sq clean 2*22,5
Switch after fool round