2x10min EMOM

1#
1x Ladders + sprint 15m
5x Wall ball
6x Russian twist

2#
20s Jump rope
5x KB swing
6x Sit out

Rest day, total workouts of the week 8 hours, x 5
Deload week

Strength & conditioning
Metcon x 2
Aer x 1 - 45 min
BB x 2
Squat - 670 kg

Gymnastics
MU - 20
BMU -
BFLY - 100
BCTB - 50
HSW - 45 m

Recovery
Sleep 4/7
Avg. 22:45
Avg. 7 h 50 min
EA 39 kcal/FFM

DL 3-3-3-2-2-2

• 20 Min AMRAP of:
BB Clean & Jerk (60/40Kg) 10 reps
C2B Pull Ups 20/15 reps
MB Wall Ball (9/6Kg) 40 reps

10 rounds for time of

• 30 double-unders
• 10 hang power cleans
• 10 pull-ups

♀ 75 lb. ♂ 115 lb.

If at home, modify with jugs or other heavy objects. Share your at-home modifications and time in comments.

5x2
@85%

Strict

Deadlift 2x10, 1x6, 1x5, 1x4, 1x3

100 Power cleans (75/55)
100 Front squats
100 Squat cleans
100 WB
100 Box step-ups w/ DB 25lb
100 American KB swings @16kg
100 DB snatches @25lb
100 Devil presses @2x20lb
100 DB push presses @2x20lb
100 synchro burpees

3 rounds for time of

• 25 strict pull-ups
• 50 push-ups
• 75 squats
• Run 800 m