10 hspu
20 good morning (45lb)
30 pull-ups
40 burpees
50 box jumps
60 air squats
70 lunges
80 ab mat sit ups
90 DU
100 mountain climbers
90 DU
80 sit-up
and back dowm the ladder to
10 HSPU

3x10 power clean & jerk

Go heaviest possible, touch & go and unbroken

HBBS 6 x 6 @100 LBS

3 rounds for Time
30 Double Unders
15 Pull Ups

15 min AMRAP
5 Handstand push up MOD box
7 Snatch squat 65lbs MOD 45lbs
10 box jumps 20"

Rounds 4+7

No surprise, but I struggled with the snatch squat. Did 1 at a time. Back finally warmed up in the 3rd round. Just glad I made it through!

Total workouts of the week 13 hours, x 9
Week 1/3

Strength & conditioning
Metcon x 3
Aer x 2 - 75 min
BB x 2
Squat - 1645 kg

Gymnastics
MU - 40
BMU -
BFLY - 60
BCTB - 55
HSW -

Recovery
Sleep 5/7
Avg. 23:00
Avg. 8 h 5 min
EA -

EMOM
Handstand pushups: 7

Then
60 burpees for time: 5:15

200 lunges with plate overhead
3 pushups at the top of every minute

For time:
Squat snatch:
10-8-6-4-2
(50%/60%/70%/80%/90%)

Rest 5min...

For time:
Squat clean & jerk:
10-8-6-4-2
(50-90%)

10m ONE pullup on minute (chin or pull)
60 pushups--5:22...did 17, then sets of 5, then 3s, then 2s (2s were quicker recovery)
500m row--1:47