Circolo 3 dumbell

4rtf

5 HSPU
20 box jump
10 burpies
10 Dunbell american swing
10 push up
10 dunbell snatch
10 sit up
10 dunbell air squat
200 mt run

3 Rds FT

50 Alternating Pistols
7 Muscle-Ups
10 Hang Power Cleans @80kg

Front squat 5x1

Hang snatch (knee) 2-2-2-2-2-2-2

Strength/Skill

1a) 3XME UB Strict Muscle-Ups + ME UB Kipping Muscle-Ups (drop down after ME Strict set, and reset for Kipping set with no more than :10 break) – rest 90 sec.

1b) Uwaga zmiana! 3 x 8 deadlift (touch and go).

Conditioning

5 rounds of:

Row 500M / Run 500 m
15 6″ Target Burpees

Rest 1:1

5 x (2x3) = 30 min

4x12 Weighted sit-ups / GHD

5 min AMRAP:

3 deadlift, 225#
7 push press, 95#

For time:

• 225 pound Deadlift, 21 reps
• Handstand walk 21 meters
• 225 pound Deadlift, 15 reps
• Handstand walk 15 meters
• 225 pound Deadlift, 9 reps
• Handstand walk 9 meters

6 min EMOM
even 3 l- pull ups
odd 4 stict HSPUs

10-9-8-7-6-5-4-3-2-1
jumping squats
push-ups
burpees

run 100 m after each set