1min work 1min rest 20sec transition between stations:

bike

single arm farmers carry (50% of test weight approx) swap arms each hand

Row

plate GTOH

3 rounds

For time of:
Bar Muscle Ups with Vest (9Kg) 10/7 reps
Bar Muscle Ups 20/15 reps
C2B Pull Ups 40/30 reps
Se non ti entrano i BMU con Vest fai 10/7 Strict C2B Pull Ups con Vest

5 x 5

Banded Alphabets x 3 sets each side. Rest as needed.

For Time:
30 Chest to Bar Pull-ups
400 Meter Run
15 Overhead Squats 60/40kg
800 Meter Run
15 Overhead Squats 60/40kg
400 Meter Run
30 Chest to Bar Pull-Ups

Puolesta reidestä raakatempaus + Snatch Drop (2+1)x3x70%

Snatch Balance 1x2x70%, 3x2x75%

Te otteella VAPU 1x3x70%, 3x3x75%

Accessory:

Pystypunnerrus 3x10
Jalannostot 3 x max

Deadlift

Sumo Dead High Pull

Rowing
Kettlebell Swing

300 M Row

Loppuaika 3 min AMRAP:

7 kettlebell Deadlift

7 Kettlebell Swing

Rest 1 min

3-5 rounds

A: Snatch armwork + muscle snatch
B: Sots press
C: Halt snatch pull
D: Cluster 8’ EMOM @75% x4

3 Rounds for Time
10 Front Squats @50/35kg
15 C2B/PU
35 Double-Unders

TC:12'

For time of:
Deficit Handstand Push Ups (10/5 cm) 10 reps
Strict Handstand Push Ups 20/15 reps
Handstand Push Ups 40/30 reps
Seleziona se lavorare a corpo libero oppure con Vest (9/6Kg) oppure sempre con Deficit (10/5 cm),
in questo ultimo caso aumenta il primo Deficit a 20/10 cm