For time

• 2 rope climbs to 15 feet
• 12 back squats
• 120 double-unders

DE: Push Press 10 x 2 @ 75% 1RM

Passiivinen lepo

4-5 sets:
30mt Heavy sled push. Should be a steady march.
30mt Heavy Dball carry. Something you can do unbroken.

Rest as needed between sets.

3 kierrosta :

5 PEP + 5 sek pito
15 burpee
30 naruhyppyä

Rest day, total workouts of the week 15 hours, x 8
Metcon: ma, ti, pe, la
Aer: ti, to, 2 h 15 min
Squat: 1580 kg

Gymnastics:
Pull up -
CTB - 35
TTB - 65
HSPU - 65

MU - 27
BMU - 30
Bfly - 75
Bfly CTB - 50
HSW - 87 m

Sleep 4/7
Avg. tt. bed 22:25
Avg. t. asleep 7 h 40 min
Avg. EA 41 kcal/FFM

Alternate
1. 5-8 strict chin ups
2. KB lunges 12 steps (AHAP)

http://gymnasticswod.com/content/sat-0301

135 min
Warm up for 20 min
1.Gymnastics
A. Butterfly CTB practice for 25 min
- Box
- Singles
- CTB + kip swing 8 x 3 + 3
- Total of 25 CTB

B. Butterfly pull ups
- 9 9 10 10 = 38 reps

2.Conditioning
A. 0:00-10:00:
2000 m row - 8.32, 2.08/500 m
ME Chest to bar
Result: 16 CTB

B. 15:00-20:00:
15 m HS walk - 8 meters (in 90 sec.)
30 Db snatch - 35 lbs
ME handstand push ups
Result: 15 HSPU

C. 25:00-32:00:
2-4-6-8..:
Devils press - 25 lbs
30 DU between sets
Result: 1 Devils press @ round of 12 reps = 181 reps

3.Accessory
A. 3 sets:
5 Cuban press complexes (light) - 1.5 kg
5+5 Lateral box step ups (no weight)
25 Banded pull aparts

B. 3 sets:
8+8 Bicep curl - 25 lbs

C. Banded spinal decompression for 5 min

Every minute
Squat clean + front squat + jerk
70%+