AM: 70 min
1.Aerobic work for 60 min
20 min bike
20 min crosstrainer
20 min bike
125/138
2.Mobility for 10 min

PM: 135 min
Warm up for 20 min + 10 m HSW
1.Gymnastics
A. MU practice for 70 min
- RS 3 x 6
- TWB 3 x 3
- HTR 2 x 1
- MU x 1
- MU + HTR 2 x 1+1
- MU 5 x 2
- Total of 14 MU

2.Skill work
A. Box jump & SU/DU practice for 10 min

3.Conditioning
A. 1 rnd of ATQ WOD 2:
10 BJO
12 cal row
20 DBS @ 20 lbs
10 BJO
12 cal row
40 SU
Time: 3.41

4.Core
A. 3 rounds:
12 curl up w/4 s. pause at top
30 s. side plank hold
20 bird dog

10-8-6-4-2:
Squat Clean
F.Squat
Push Press
(Every time you drop the bar, 5 Burpees Box Jump)

Ladder Down of Snatch & Ladder Up Burpees

10 Snatch
1 Burpees
9 Snatch
2 Burpees
...
2 Snatch
9 Burpees
1 Snatch
10 Burpees

1'30''Rest

Death By Burpees:
(Start at 5 burpees)

15-12-9-6-3
Squat Clean
Parallel Dips
(5kg W/Vest)

5 Rounds
15 Front Squat
15 HR Push ups

21(42)-15(30)-9(18)
One Arm KB Thruster
(200m Run)
T2B

Burgener warm-up

WOD:
4 Rounds for Time of:
- 50 Sledge Hammers Left Arm
- 50 Sledge Hammers Right Arm
- 50 yard Farmers Walk Left Arm
- 50 yard Farmers Walk Right Arm

Opened up both my hands on the hammers. Maybe gloves next time.

Run 2 miles

Corrected 2 mile loop, now 2 miles instead of 1.8

For time:

Run 800 meters
145 pound Power clean, 30 reps
Run 800 meters

14:40

21-15-9 reps for time of:
Wallball shots, 14 pound ball
Kettlebell swings, 24 kg

5:32