5 x 3 Thrusters (increase in weight each set)

WOD - 4 Rounds Total - 2 minutes per round with 2 minutes of rest between each round.
Run 400M and with whatever time left over, max out on that movement. Then rest 2 minutes and move to next round.

Record Total Reps

1st Round
- 400 M run
- Max HSPU (subbed pushups)

2nd Round
- 400 M run
- Max Pull Ups (black band)

3rd Round
- 400 M run
- Max Air Squats

4th Round
- 400 M run
- Max Sit ups

---

Worked out with Holly during her first visit. Stayed light and easy to work with her.

Thrusters were all sets of 45.

Ran 200m mini laps with Holly instead of full laps.

Didn't write down reps.

50-40-30-20-10
Wall Balls
Box Jumps 24"
Kettlebell Swings 55lb

FOR TIME

• 10/20/30/40/50 DB hang clean and jerk 15kg
• 15/15/15/15/15 Burpee box overs jerk boxes

SWITCH HAND EVERY 5 REPS

Power snatch + snatch 5x1+1

Kevyesti

Thursday morning Banded Bench Press WOD:

Bench Press w/ Tangerine Bands Double Wrapped:
45 LBs
12 rounds, 2 reps per round

Extra Work:
50 GDH Sit Ups
25 Reverse Hypers: Warm Ups (no weight)
75 Reverse Hypers: Heavy (120 LBs)
50 Shoulder Press with Red Bands
3 minutes of Flutter Kicks
3x 20 Dumbbell Triceps Extension (20 LBs per DB)
3x 10 Bambo Bar Press (72 LBs of Kettle Bells hanging from bar)

Strenght couplet
5rounds:
8reps strict knees to elbow
8reps v-handle bend over row
Rest 2min

Metcon finisher:
4rounds:
10reps kb swing 36kg
8reps ring push ups
25reps squat jumps

In 15min, build to days heavy:
4 Snatch Grip Push Jerk

Burpees yesterday was a bad idea....

For Time: 21-15-9
-HSPU
-Ring Dip
-Push Up

Rest day, total workouts of the week 17 hours, x 8

Metcon: ma, ti, ke, pe, la
Aer: ti, to, 50 + 35 = 85 min
Squat: 3130 kg
BB: ke, la

Gymnastics:
CTB - 20
Pull up -
TTB - 50
HSPU - 70

MU - ma, ke, pe 33
BMU - ke, la 33
Bfly - 130
Bfly CTB - ti
HSW - 44 m.

Sleep 1/7
Avg. t. asleep 7 h 30 min
Avg. tt. bed 22:25
EA 42 kcal/FFM

40 + 165 min
Warm up for 10 min
1.Gymnastics
A. BMU practice for 20 min
- 10 x 1
B. Bfly pull up practice for 5 min
- 6 5 5 10

Hard routine
1.Warm up for 20 min

2.Strength
A. Back squat 5 x 4

B. 4 rounds:
4 negative pull ups - 8 sec. down
4 strict negative HSPU - 4 sec down, 24" box
Rest 90 s. btw. sets

3.Conditioning
A. EMOM30
1) 10 cal row
2) 6 burpee over DBs + 30 DU > 20 DU
3) 6 burpee over DBs + 8 DB thrusters @ 35 lbs > 6 @ 30 lbs

4.Accessory
A. 4 x 10 barbell row - 35 30 25 20 kg

B. 4 x 10 side lateral raises - 10 lbs 2.5 2 1.5 kg

C. EMOM7: abs

D. 3 x 8 bicep curl with barbell

E. Bicep curl with DBs - 6 x 25 8 x 20 12 x 15 lbs