For time:
50 ghd situps
40 double under
21 thruster 42,5 kg
80 double under
21 thruster 42,5kg
40 double under
50 ghd situps

Three sets of:
Tall Jerks x 3 reps
Rest as needed

Deficit HSPU + kipping HSPU
14x1
1 abmat ja 10 kg kiekot

3,6 km

3 RDS for time

10 Tire Flip Burpees
10 Over the stick jumps (over and back is one)
Shuffle Run
Run up and out the lot to the retaining wall. Up and down wall 2.5 times, back into the lot to broad jumps,bear crawl, and under and over ribbon.
10 Box jumps. All of this done outside. Run back into gym and complete...
10 over the head 45lb plate Burpees
10 Pull-ups
10 KBS 1.5Pood

This was a grind, nothing to really burn you out but just keeping your heart rate high the whole time.

5 rounds for time
10 KG swings 20kg
10 KG Squats 20 kg

Rest day, total workouts of the week 12 hours, x 7

Metcon: ma, ke, pe, la
Aer: to, la, 30+20= 50 min
Squat: 2140 kg

Gymnastics:
C2B 65
Pull up 60
T2B -
HSPU 95

MU ke, la 11
BMU ma, ke 21
Bfly ma, ti
HSW ma, ti, ke, pe

Sleep 2/7
Avg. time to bed 22:55

WOD:

800m Run

30 Snatch AHAP

800m Run

I could have definitely done a higher weight, but I was trying to be very careful on the snatch form since I've only done them a couple of times with barbells. I am amazed at how good I felt overall. I haven't lifted a finger since Thursday, and I ate and drank everything in sight over the long weekend. I think I was just ready for a little rest, and the four days did me good.

1.) Bike 16cal
2.) GHD su. x16

2 squat snatch + ohs