bb bulgarian split squat

Deadlifts (75#)
Lateral Burpee over bar

Strength
3 Rounds of:
Barbell Deadlift x8
Weighted Push Up x8
Hanging Leg Raise/Knee Tuck x16

then 3 rounds of:
Barbell Bulgarian Split Squat x8/leg
Single Arm DB Bent Over Row x8/arm
Supermans x16

Don't rush through the rounds. Take your time and rest approx 1min after each round

Etukyykky pysäytyksellä

2 x 6 60 %
2 x 4 70 %
3 x 2 80-95 %

Rest day, total workouts of the week 11 h, x 6
Deload week

Metcon: -
Aer: ma, ke, pe - 2 h.
Squat: 1555 kg
BB: to

GS:
Pull up -
TTB - 20
CTB - 25
HSPU - 40

MU - ti, to - 34
BMU - ke - 12
Bfly - 85
Bfly CTB - to
HSW - 30 m.

5-10 rounds of:
1 min Chest-to-bar
1 min Box over jump
1 min Burpees over the bar
1 min rest
Aim for 12-15+ reps per movement

For time

• 50 T2B
• 40 Burbee Box Jump Overs 24"
• 30 Thrusters 2x20kg KB
• 20 Ring Muscle ups
• 10 Power cleans 80kg

In 60 seconds complete:
10 bar facing burpees
ME Power snatch 50/35 kg.

Score is number of snatches

Barbell Row
4x10

2 rounds of:
400m Run moderate/hard
400m Run easy
400m Run moderate/hard
400m Run easy
400m Run moderate/hard
400m Run easy
4 min Rest

Then

5x200m Rowing sprint with max effort and full recovery btw sets.