*Warm up
50 DU - 35 Sit Up - 15 T2B
40 DU - 25 Sit Up - 15 T2B
30 DU - 15 Sit Up - 15 T2B
20 DU - 5 Sit Up - 15 T2B

Strenght
Back Squat 5x6 85%RM

Metcon
AFAP
75 Power Snatch (30/20kg) ( when drop barbell perform 20 DU)

Warm Up

20 Cal Row
+
1Rnd of:
20 Push Up
20 T2B
20 Squat
20 Pullup

Oly Lift

2 Squat Clean + 1 Split Jerk 1RM of the day

3×1 @90%

3×2 @80%

3×3 @70%

Gymnastics

3x max Strict Chin up

3x 20 GHD Situps

Conditioning

Amrap 9′

250 Row

7 OHS @50/35kg

*source http://www.trainingfactory.it/ *