A.
5' BIKE
PVC+MOBILITY

2 rnd
30" Side Plank (SX)
30" Scapular Circles fromPush-Up Position
30" Side Plank (DX)
30" Supinated-Grip Hang from Pull-Up Bar
Rest 30"
6 Kettlebell Windmills (per lato)

B.
Ogni 2' per 4' (2 set):
Snatch Press 5 rep

no rest aumentare il carico ed eseguire

Ogni 2' per 4' (2 set):
Snatch Press 3 rep

no rest aumentare il carico

Ogni 2' per 6' (3 set):
(Snatch Balance + Overhead Squat) x 2 rep

C.
emom 10' al minuto eseguire squat snatch

Da 1-5 = 2 rep @ 70% of 1-RM Snatch
da 6-10 = 1 rep @ 75% of 1-RM Snatch

D.
3 rnd per max rep:
30" di Deadlift BW
Rest 15"
60" DU

rest 90"

3 rnd per max rep:
30" di Deadlift BW+10-15%
Rest 15"
60" DU

E.
3 rnd
DB Bulgarian Split Squats x 6 rep per lato
rest libero
GHD 20 rep
rest libero

F. 
3 RND
10 Burpee Box Over
20 Thruster (50-35kg)
30 Pull-Up 

rest 4' tra i rnd