135 min
Warm up for 20 min
1.Gymnastics
A. Butterfly CTB practice for 25 min
- Box
- Singles
- CTB + kip swing 8 x 3 + 3
- Total of 25 CTB

B. Butterfly pull ups
- 9 9 10 10 = 38 reps

2.Conditioning
A. 0:00-10:00:
2000 m row - 8.32, 2.08/500 m
ME Chest to bar
Result: 16 CTB

B. 15:00-20:00:
15 m HS walk - 8 m (in 90 sec.)
30 Db snatch - 35 lbs
ME handstand push ups
Result: 15 HSPU

C. 25:00-32:00:
2-4-6-8..:
Devils press - 25 lbs
30 DU between sets
Result: 1 Devils press @ round of 12 reps = 181 reps

3.Accessory
A. 3 sets:
5 Cuban press complexes (light) - 1.5 kg
5+5 Lateral box step ups (no weight)
25 Banded pull aparts

B. 3 sets:
8+8 Bicep curl - 25 lbs

C. Banded spinal decompression for 5 min

Ski
Clean
Box jump
Kb swing
Lunges
Slam ball
Kb hang c&j
T2b
Bar jump
Dead lift

For a time:

50 calorie row
50 GHD sit-up
50 wall ball
50 box jump overs

Power clean + clean:
(1+1)x4 @85kg

Snatch Balance:
3x1 @56
3x2 @60
3x2 @65

Push Press:
4x5 @75

Muscle Snatch:
5x1 @52.5
4x1 @57.5
3x2 @60

Every 2min for 10min (5rounds):
hang squat snatch+2*Squat snatch
@70% 1Rm

Rest day, total workouts of the week 15 hours, x 8
Metcon: ma, ti, pe, la
Aer: ti, to, 2 h 15 min
Squat: 1580 kg

Gymnastics:
Pull up -
CTB - 35
TTB - 65
HSPU - 65

MU - 27
BMU - 30
Bfly - 75
Bfly CTB - 50
HSW - 87 m

Sleep 4/7
Avg. tt. bed 22:25
Avg. t. asleep 7 h 40 min
Avg. EA 41 kcal/FFM

Back squat up to max set of 1-5 reps.

For time (around 85 % of max effort):

3 rounds

15 GHD
50 DU
400 run

Amrap 15
9 toes to bar
12 shoulder to overhead 115#
15 box jump 24"

For time, 3 rounds of:
* 200m run
* 15 T2B
* 2 rope climbs