Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 1 rep

Build over the course of the six sets to today’s “heavy” Front Squat

• 6-6-6-6 of:
BB Back Squats (0:03 pause)
80-85% of today 10 @ 9 RPE 6-6-6-6 reps
Pause @ bottom position

A: 10 bar facing burpees, B: 15 kettlebell swings, C: 20-30 DU, D: 10-15 Box jump 60 cm, E: 5-10m hs walk

30 min spinning
202 pushup

Strength:

Power Cleans - 5x135, 5x155, 10x175, 10x195, 9x205

Metcon:

4 Rnds: 5 Power Cleans (185lbs), 15 GHD Sit ups, 25 WBs (20lbs)

Time: 14:18

4 x 3

Rest day, total workouts of the week 15 hours, x 8
Metcon: ma, la
Aer: ke, to, 85 + 45 = 2 h 10 min
Squat: 970 kg

Gymnastics:
CTB - 15
Pull up -
TTB - 120
HSPU - 55
MU -
BMU - 42
Bfly - 210
HSW - 80 m

Sleep 5/7
Avg. time to bed 22:30
Avg. time asleep 8 h 00 min
Avg. energy availability 44 kcal/FFM

12 Min EM1/2OM of:
BB Squat Clean 3 reps
85-90% of today Heavy 3 reps
Ogni 1:30 x 8 sets. Le percentuali sono riferite alla tripla pesante di Squat Clean precedente.
No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.

A. AMRAP 10' in teams of two:
10 KB swings 24kg
20 box jumps
10 K2E

B. AMRAP 10' in teams of two:
10 clean and jerk 30kg
20 box jumps
10 pull ups

3 Rounds for Time:

50 Double Unders
40 Sit Ups
30 Med Ball Cleans
20 Pull Ups
10 HSPUs