Rest day, total workouts of the week 9 hours, x 5
Deload week

Strength & conditioning
Metcon x 2
Aer x 1, 45 min
BB x -
Squat - 1375 kg

Gymnastics
MU - 50
BMU -
BFLY - 60
BCTB - 40
HSW -

Recovery
Sleep 4/7
Avg. 22:50
Avg. 7 h 55 min
EA. 40 kcal/FFM

1 RM Shoulder to overhead
1 RM Push Press

For time
2 rounds
14 ohs 40kg
14 bar facing burpees
1' rest
2 rounds
14 ohs 40kg
10 bar mu
1' rest
2 rounds
14 ohs 40kg
6 burpees bar mu

Rest day
Total workouts of the week 14 hours, x 7

Metcon: ma, ti, ke, pe, la
Aer: to, 50 min
Squat: -

Gymnastics:
CTB - 105
Pull up -
TTB - 85
HSPU - 110

MU - ma, pe - 28
BMU - ke - 12
Bfly - 200
Bfly CTB -
HSW - 55 m.

Sleep 5/7
Avg. t. asleep 7 h 50 min
Avg. tt. bed 22:35
EA. 43 kcal/FFM

Warmup:
30/20/30

Then 3 Rounds of Cindy

WOD:

Pull-ups: 5
Push-ups: 10
Squats: 15

AMRAP: 15 min (15 rounds)

Power Hours:

Deadlift (1 rep max): 185x8 240x5 280x3 320x1 360x1 400x1 410x1 (fail)

Rest Day

Pari tuomaroi
Aikaa vastaan

3 x 15 cal row + 12 toes to bar + 9 rower over burpees,

Aikaraja 9 min

For Time

20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24" box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps

1 000 m Run
80 Kettlebell Swing
100 Push Ups
60 Clean
1 000 m Run

4 Rounds for time
400m Run
20 Burpees
40 Double Unders