100 min

1.Warm up & rehab movements for 15 min

2.Strength
A. Back squat 3 x 6 AHAFA

3.Conditioning
A. EMOM21:
1) 10 cal row
2) 6 C2B
3) 40 DU

4.Accessory
A. 3 rounds:
15 reverse hyper x 15 kg
12 GHD hip extension
10/s. single leg KB DL 24 kg

5.5 mi run with the Fleet Feet group

43:41

WOD:
9 Rounds for time of:

3 Snatch Balance 20 kg.
3 Bar facing burpees
3 Snatch Deadlift  50 kg.

Time: 9.26

P90X Kenpo karate

“Nancy”

400m Run

15 Overhead squats 95/65

400 m run
15 Ohs @65

5 rounds

For time:

25 pullups
50 deadlift (80 lbs)
50 push-ups
50 box jumps
50 clean and jerk (80 lbs)
25 pullups

8 Sled
25 T.A. Crunches
8 Sled
50 Fish out of water
8 Sled
25 Toe Touch

Total workouts of the week 13 hours, x 8

Metcon: ma, ke, pe, la
Aer: to, la, su, 30+30+45 = 105 min
Squat: 2565 kg

Gymnastics:
C2B 50
Pull up -
T2B -
HSPU 30

MU ti 5
BMU ma 15
Bfly -
HSW ma, ke, pe

Sleep 5/7, avg. 22:45

21 dumbell snatch R arm
21 L pull ups
21 Dumbell snatch L arm
21 L pullups