200 step-ups
150 V-ups > tuck-ups > situps
100 burpees
50 wallballs

divide up the reps between teammates

10-15min Gymnastics video

5min Row/Bike/Airbike/run…
Then 3 rounds:

10 Kipping Swing
10-20 Banded Good Morning video
5+5m Banded Lateral Walk
5 Box Jump

AMRAP 6 min
5 ring dips
10 groiners

4 Supersets:

15 Weighted AbMat Sit-Ups
Max Strict Handstand Push-ups

Rest 1:30 Between Sets.

3x10 Lunge steps (barbell back rack, take from rig)

Then

4x10 Cossack squats (weighted if possible)

• Rest 2min btw sets

For quality
15-12-9-6-3
Strict HSPU (scaling as needed)
Ring Row with feet eleveated
15 mins to complete

3 Round not for time of:
Strict Ring Dips 15 reps
(Seleziona se lavorare a corpo libero oppure con zavorra)
One-Arm DB Squat Snatch 30 reps alternate
(Utilizza un peso impegnativo ma che ti permetta di fare 30 reps velocemente spezzando il lavoro in
massimo 2-3 sets)

MOBILITY 15 MIN (UPPER BODY)

PK 35 MIN:
500m row
20 KB hang squat cleans
15 KB Push jerks
10 KB hang power
snatches

2x 12/16kg KB

Push ups: 15 13 11 9 7 5 3 1- reps
Pull ups: 1 3 5 7 9 11 13 15- reps