EMOM 16
1. Strict HSPU x 5-7
2. rest
3. Strict ring dip x 5-7
4. rest

For Time:
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run

For time

Row 1000/900m
30 Push press 50/35kg
15 C2B
20 Push press 50/35kg
10 C2B
Row 750/700m

21-15-9
Squat Snatch @50/35kg
Ring dips

TC:15 min.

Walking lunges 4x15m
Ring dip 4x6

5 Rounds For Time:

30 Double Unders
20 Knees-to-Elbows
10 HR Push-Ups

TC: 15 min.

For time:

300m run
30 toes to ring
200m run
20 toes to ring
100m run
10 toes to ring

Every 90sec for 30min
1: 200m run
2: 15 burpee box step overs
3: 25/18 cal Row
4: 20 wall balls
Adjust reps/cal/meters so that you are able to complete every exercise in given time frame. First 2 rounds should feel easy.

• 24 Min E6MOM of:
Ogni 6:00 x 4 sets:
Run 200 m
BB Sumo Deadlifts High Pull (40/30Kg) 20 reps
MB Wall Ball (9/6Kg) 20 reps
Run 200 m

A:
Snatch deadlift MAX
B:
Snatch armwork game
C:
No hip snatch
D:
Snatch