For Time:
Assault Bike 15 Kcal
D-Ball Shouldering (50/30Kg) 15 reps
Assault Bike 12 Kcal
D-Ball Shouldering (50/30Kg) 12 reps
Assault Bike 9 Kcal
D-Ball Shouldering (50/30Kg) 9 reps
Se non hai la D-Ball o una Sandbag fai doppio Clean con KB 2X32/24Kg

1-1-1-1-1-1-1-1-1-1-1-1-1-1 of:
BB Power Clean
70% 1RM 1-1 rep
75% 1RM 1-1 rep
80% 1RM 1-1 rep
85% 1RM 1-1 rep
85-92.5% 1RM 1-1-1-1-1-1 rep
Work at your discretion

• 1-1-1-1-1-1-1-1-1-1-1-1-1-1 of:
BB Power Snatch
70% 1RM 1-1 rep
75% 1RM 1-1 rep
80% 1RM 1-1 rep
85% 1RM 1-1 rep
85-95% 1RM 1-1-1-1-1-1 rep
Work at your discretion

For Time:
Assault Bike 21 Kcal
Ring Muscle Ups 7 reps
Assault Bike 15 Kcal
Ring Muscle Ups 5 reps
Assault Bike 9 Kcal
Ring Muscle Ups 3 reps

• 10 Min EMOM of:
BB Jerk
Parti @ 80% 1RM e sali con il carico a piacere. Puoi anche fare più sets con lo stesso carico così
come puoi salire ad un massimale o una singola Heavy

• 5-5-5-5-5 of:
BB Jerk
90-95% 5RM

• 5-5-5-5 of:
BB Back Squats (0:03 pause)
5 @ 8 RPE (Load Repeat)
60% 1RM 5 reps
65% 1RM 5 reps
65-70% 1RM 5-5 reps
Pause @ bottom position

• For Time:
Bar Muscle Ups 20/15 reps
3:00 rest
Bar Muscle Ups 20/15 reps

• 3 Round of:
Assault Bike 21/18 Kcal
Burpees 15 reps
Plyo Box Jump Ups (75/60 cm) 9 reps

• Death by:
Strict Handstand Push Ups
1 rep al min 1, 2 reps al min 2, 3 reps al min 3 ecc. Sino a quando non riesci più a rimanere dentro
al tempo.