A. Strict press – 4 x 6/6/6/5 @ 75-82% (1-2 RIR on each set), rest 3-4 minutes between sets

Rest day, total workouts of the week 15 hours, x 8

Strength & conditioning
Metcon x 2
Aer x 2 - 120 min
BB x 1
Front squat 3RM 77.5 kg

Gymnastics
MU - 60
BMU - 20
BFLY - 75
BCTB - 75
HSW - 45 m

Recovery
Sleep 4/7
Avg. 22:40
Avg. 7 h 40 min
EA 39 kcal/FFM

3-5-8-10-8-5-3 reps of bench press

110 min
Warm up & COS 20 min

1.HSW
- 25 m

2.BFLY + BCTB
- Bfly x 35
- Box 3 x 10
- BCTB singles 5 x 1
- Kip swing + CTB 4 x 4+4
- CTB + bfly 6 x 1+1

3.Back squat
Triples up to 75 % effort

4.Strength & accessory
A. 3 sets:
12 hip thrust - 60 60 60 kg
10 hamstring curls - 10 10 10 kg

B. 3 sets:
10 KB Jefferson's curls
10 leg raises on stall bars

Strict hspu 5 sets of 5 reps.
As heavy as form allows.

For time:

21-15-9
Pull Ups
12 - 9 - 6
Devils Press

** between rounds 50 Double Unders

Kipping HSPU 4x8

4 set of 8reps, one rep is full range plus half rep, chest tap to mid.

Rest 1min.

Back squat amrap @90%

Training weekend, workout 1

135 min
Warm up for 20 min

1.WL
Snatch waves: 3 x 3+2+1
- 40 42.5 45 kg
- 42.5 45 47.5 kg
- 45 47.5 50 kg

2.Metcon
AMRAP10, YGIG:
10 TTB + 5 PC - 35 kg
10 BOB + 5 FS - 35 kg
10 wall ball + 5 PJ - 35 kg
Reps: 2 rounds + 21 reps

3.Mobility