21-15-9
Thrusters 40kg
Bendover rows 40kg

94 qoblet squats 24/16
94 Push ups
94 sit ups
94 Kettlebell swins 24/16
22 burpees

150 min
Warm up for 20 min

1.MU
- Drills
- MU 17 x 1

2.Strength
A. Back squat
6x3x85 %
- 75 kg
New set every 2 min

B. Supersets
- Not done

3.Metcon
For time:
4 Rope climb
15 Deadlift 70 kg
10 Double KB clean 24 kg > 16 kg
100 m KB front rack carry
10 Double KB front squats > 16 kg
15 Deadlift 70 kg
4 Rope climb
Time: 11.24

Rest day, total workouts of the week 10 hours, x 5
Week 2/3

Strength & conditioning
Metcon x 3
Aerobic work x 1 - 40 min
Upper body strength x 1
Squat - 1350 kg

Gymnastics
MU - 45
BMU - 30
BFLY - 35
BCTB - 30
HSW -

Recovery
Sleep, 8+ hrs/week - 1
Avg. time to bed - 22:50
Avg. hours asleep - 7 h 30 min
Avg. cals/day - 2680

Emom8
A) 8-14 wall ball
B) 4-8 lateral burpee over mb

EMOM 12:
Min. 1 | 2 rope climbs (15 ft.)
Min. 2 | Rest
– Start each rope climb from a seated
position on the floor.

metcon
"90 sec on 90 sec off"
4 rounds of

a)
16 snatch
14 hand release push up
12 airsquat

b)
12 oh plate lunges
10 sit up plate oh
8 plate over burbee

Partner Wod
2 rounds
50 cal row
50 pull ups
Straight into…
2 rounds
50 Wall balls
50 Snatches 40/30kg
Straight into…
2 rounds
50 Burpees
50 OHS 40/30
Straight into…
50 Clusters 40/30
TC 35min

Alternate between A&B

Amrap 4 Mins x 6 sets

A:
8 USA swing @24/16kg
8 Goblet squat
8 HR Push Up
8 box jump

2 mins REST

B:
16 air squat
16 shoulder taps in pike on box
16 m Front rack carry LEFT@24/16kg
16 m Front Rack carry RIGHT

On the Minute x 9 (3 Rounds):
Minute 1 - Strict TTB
Minute 2 - GHD Static Hold - Belly Up
Minute 3 - Banded Good Mornings