Morning

21 pull ups
50 32 kg kettlebell swings
21 pull ups
50 32 kg kettlebell swings
21 pull ups
50 32 kg kettlebell swings
21 pull ups

Time: 14:16

Night

10 minutes AMRAP:
burpees

229 burpees completed

Afternoon

21-18-15-12-9-6-3
40kg kettlebell swings
burpees

time: 7:14

*complete recovery*

10minutes AMRAP:
15 40kg KB Swings
15 burpees

7 rounds completed

Morning

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
32 kg kettlebell swings
basic burpees(no push ups)

Time: 12:09

*For the burpees jump as high as possible for each rep*

Rest Day

muscle up practice

Afternoon

15 minutes AMRAP:

ascending ladder of barbell thrusters @ 45kg starting from 1
2 muscle ups in between

finished 12 rounds (12 thrusters,2 MU) and 8 thrusters

Morning

10 pull ups
20 Barbell Thrusters @45kg
30 power cleans @ 45kg
40 alternating leg pistol squats
50 burpees
40 alternating leg pistol squats
30 power cleans @ 45kg
20 Barbell Thrusters @45kg
10 pull ups

Time: 18:30