• For Time:
BB Overhead Squats (60/40Kg) 21 reps
C2B Pull Ups 21 reps
BB Overhead Squats (60/40Kg) 15 reps
C2B Pull Ups 15 reps
BB Overhead Squats (60/40Kg) 9 reps
C2B Pull Ups 9 reps

3 Sets of:
BB Back Squats (55-65% 1RM) 10 reps unbroken
1:00 rest
Double DB Rows 12 reps unbroken
(Utilizza due DB il cui peso ti permetta di completare le reps unbroken)
1:00 rest
Strict Handstand Push Ups 10/7 reps unbroken
1:00 rest

• 5-5-5-5-5 of:
BB Bench Press
5 @ 9 RPE (-5%) (Load Drop)
75% 1RM 5 reps
80% 1RM 5 reps
80-85% 1RM 5 reps
75-80% 1RM 5-5 reps

6 min AMRAP:
10 Burpee Over Bar -> bodybuilder over bar
10 powerclean 95/65 -> 65/45 kg

A,
Power Clean + Power Jerk
2x 2+2 reps @ 80%
2x 2+1 reps @ 85%
2x 1+1 reps @ 90%
1x 1+1 reps @ 95%

B,
Front Squat
4x3 reps @ 80%
3x2 reps @ 90%

C,
Deadlift
1x 4 @ 70%
1x 3 @ 80%
1x 2 @ 90%
1x 1 @ 100%

Lav 3 x 10 med valgfri kg

Kg is score

Rive+ työntö 2+1@75%, 2 x (1+1)@80%, 2 x (1+1)@85%

Työntöveto 1x3@95%, 1x2@100%, 3x2@105%

Etukyykky 5x2@70%,

Lisapainolankku 3x30sek

Tunnin huolto hommia jaloille ja ala selälle.

3 Rounds:
800m Run
40 Kettlebell Swings (24/16kg)
40 Wallballs (20/14lbs)

• Stimulus wise, we are looking for a kettlebell light enough so that we could complete 30+ unbroken reps. This should be on the lighter side. Inside that set of 40, we are very confident we could do it in 2 or less sets. On the wallball, same stimulus..

Work up to a set of 2 reps with 90-92.5%

Use belt, remember safety!