4 rounds for quality

5-10m handstand walk
6 hanging L-tuck

Warm up(10)
10 jax
10 dive bombers
10 plyo jumps
10 plank taps
100m run
10 pass thru
10 halo
10 goodmorning
10 pvc press
:30 samson stretch

Workout(20)
:15 work :15 rest :15 work :15 rest x5
hammer curls
rope slams
bench press
body builder to step up

Finisher
100 bicycles
1:00 min samson stretch per

Long grinding...

10 rds: (30min workout)
OTM
1) ski /assault 45s. Target: same pace in every round
2) 10-16 ub wallball + max reps of box over jumps. Target: at least 10 PLYO jumps, so scale the box lower or ball lighter if needed
3) rest

this is not all out workout. Nice but sweaty.

Strenght:
3 rds: rest as needed between sets
10-15 double kettlebell deadlift
15 banded face pull
15 perfect form&controlled scapula push up (slow tempo)

2-…-2 of:
BB Clean & Jerk
2RM

On the 1:30 x 5 Sets:
2 Snatch Balances

Snatch 8x2@moderate-heavy weight
Deadlift 3x4@77,5%
Front squat 3-3-3
Shoulder press 5-5-5

Warm up(10)
10 jing jangs
10 plyo
10 pvc good mornings
10 pass thru
10 halo
10 jax
10 rev lunge
10 active samson
1:00 min quad stretch

Workout(25)
5 giant sets
10 bench press
10 barbell curls
10 upright row
10 low ring dips
10 hollow rocks
rest as needed between rounds

Finisher
50 tucks
1:00 min chest opener

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

Strength & Conditioning:
Metcon x 2
Aer x 1, 45 min
Squat 1665 kg
BB x 2

Gymnatics:
MU - 60
BMU -
Bfly - 55
BCTB - 15
HSW - 50 m

Recovery:
Sleep 2/7
Avg. 7 h 40 min
Avg. 22:30
Avg. EA 38 kcal/FFM

Emom 24:

1. KB swing 8-15
2. Bike/row/ski 8-15 cal
3. Push-up 8-15
4. Bike/row/ski 8-15 cal
5. WB/Goblet squat 8-15
6. Rope climb 1-5

Rest day, total workouts of the week 14 h, x 6

Strength & Conditioning:
Metcon x 1
Aer x 1, 70 min
Squat 1505 kg
BB x 3

Gymnatics:
MU - 50
BMU - 23
Bfly - 70
BCTB - ke, pe
HSW - 58 m

Recovery:
Sleep 4/7
Avg. 8 h 00 min
Avg. 22:30
Avg. EA 38 kcal/FFM