12 min AMRAP
Partner workout
12 kettlebell thruster
12 front squat
12 front rack stepping lunge

Other does, other is plank position.

Rx 24 kg/ 16 kg

Rest day, total workouts of the week 5 hours, x 4
Deload week

Strength & conditioning
Metcon x 1
Aerobic work x 3 - 130 min
Upper body strength -
Squat -

Gymnastics
MU - 15
BMU - 15
BFLY - 30
BCTB - 25
HSW -

Recovery
Sleep, 8+ hrs/week - 5
Avg. time to bed - 22:30
Avg. hours asleep - 8 h 10 min
Avg. cals/day - 2500

3 synchro wall walk
6 pull up
12 s.a. db snatch
24 DU
12 s.a. db snatch
6 pull up
3 synchro wall walk

Partner A completes full round, then partner B completes full round.
Wall walks need to be done in synchro so that last wall walks of partner A are first wall walks of partner B and so on.

A,
OPEN 20.4
For time:
30 box jumps @60/50cm
15 clean and jerks @43/30kg
30 box jumps
15 clean and jerks @61/43kg
30 box jumps
10 clean and jerks @84/
30 single-leg squats
10 clean and jerks 102/65kg
30 single-leg squats
5 clean and jerks @124/79kg
30 single-leg squats
5 clean and jerks @142/93kg

Time cap: 20 minutes

B,
"Jackie"
For time:
Row, 1000 m
50 Thrusters @barbell
30 Pull-ups

Goal:
Set a new benchmark time or shoot for sub 10 mins.

C,
3 rounds for quality of:
3 Glute Bridge Walk Outs
10 GHD Plate Muscle Snatches, pick load
10 Jefferson Curls, pick load
15 Hip extension, pick load

3 rounds
10/8 cal bike or row
10 air squats
10 DB press

Spend 5 mins warming up thruster weight

WOD
Every 10:00 for 30:00 (3 rounds)
40/30 cal bike or 50/40 cal row
30 thrusters 75/55
20 burpees

*sprint style rounds. Time Cap each round @ 7:00
*pick a thruster weight that you can do 30 unbroken. This should be a light weight.

Not for time:
3 rounds
15 weighted sit ups
15 v ups

8 min E2MOM:
• 3-Position Clean (upper thigh, below knee, floor)
Every 2 min for 8 min, perform one 3-position clean (no jerk; power or squat). Recommended weight: 45%, 55%, 65% of 1RM clean.

3 x 15
Askelkyykky kuulalla/käsipainoilla
Pystypunnerrus käsipainoilla
Ojentajat taljassa

A: 8min emom: 3x banded squat jump
B: Bench press 10x5, sista setet Amrap
C: 5x 2x snatch DL + 1x snatch pull
D: Front squat 3x5
E: Incline lat pull downs 3set
F: sled sprint 6x2x10m

EMOM x 16 (4 rounds)
1) 7 OHS (bar from the ground)
2) 3-6 D-Ball Ground to Shoulder
3) 1-3 Rope Climb
4) rest

Overall RPE 3 to 4

8 x 40s ON / 20s OFF:
- Row

Rest 3:00

8 x 40s ON / 20s OFF:
- Ski

Rest 3:00

8 x 40s ON / 20s OFF:
- AB

Score: Total calories