Wod
For time
12-9-6-3

Clean and jerk 50/35
Bar over burpee

tc 10 min

Deadlift core lift
Conduct stretching and warm up moves for 3-5 minutes focusing on hamstrings and glutes
Warm up with 2 sets of 10 reps of good mornings
Warm up with 1 set empty barbell 10 reps
Warm up with 2-3 sets of 5 reps warm up weight to build to your working sets
3 working sets
Set 1 is 5 reps of 75% training max
Set 2 is 3 reps of 85% training max
Set 3 is max reps* of 95% training max**
*max reps is the most amount of reps you can complete in one attempt at that weight
**training max is 90% of your 1RM one rep max

Log weight and max reps in comments

On the 2:00 x 10 Rounds:
500/400 Meter Bike Erg
Max Rounds of "Cindy"

"Cindy":
5 Pull-Ups
10 Push-Ups
15 Air Squats
 
*Pick Up Where You Left Off Each Round 

3 rounds
10/8 cal bike or row
10 passthroughs
5 empty barbell strict press

WOD
5RFT
1000m bike
Strict press* 65/45
30 sit ups

*strict press 21-15-12-9-6
First round 21 reps then next round 15.... etc

Rest day, total workouts of the week 10 hours, x 6
Week 2/3

Strength & conditioning
Metcon - 3
Aerobic work - 2, 130 min
Upper body strength - 2
Squat - 450 kg

Gymnastics
MU - 20
BMU -
BFLY - 130
BCTB -
KCTB-
HSW -

Recovery
Sleep, 8+ hrs/week - 4
Avg. time to bed - 23.05
Avg. hours asleep - 8 h 00 min
Avg. cals/day - 2840

3 rounds:
10 Pull-ups
20 Push-ups
10 DB Bicep Curls
Rest 2:00

Mobility

Lower Body

Every 2 mins for 14 mins.
8 Bench Presses

• Find an 8 rep max for the day. Use the first 5-6 sets to purely warm-up and go for your max on the final 1-2 sets.

A) EMOM 12 mins
Min 1: double KB front rack march
Min 2: hollow body hold
Min 3: goblet wall sit w/ pulse
Min 4: arch hold

B) AMRAP 4 mins x 3 sets
8/6 calories bike/row/ski
4 cleans
4 lunges (2/2)
4 push presses
-rest 1 min between sets-

Rx: 24/16 kg
Goal: 2+ rounds each set

Rest day