• 10 Min AMRAP of:
BB Overhead Squats (40/30Kg) 12 reps
C2B Pull Ups 12/9 reps
Handstand Walk 20 m o Handstand Push Ups 12/9 reps

Warm up(10)
200m run
10 active dive bombers
10 pik n grass
10 mclimbers
10 plyo
10 knuckle draggers
10 inchworms
10 squat jumps
10 plank taps
1:00 min pigeon

Workout(20)
Emom 20
Even-6 kettlebell swings+6(10m) shuttle sprints
Odd-:30 secs jump rope-challenge-:30 secs double unders

Opt(12)
Iso-core
3 giant sets
10 straight bar curls
10 skull crushers
10 kneeling strict press
10 alt sit ups
-4x1 hang clean
-5x40m sprint
-5x5 superman

Finisher
50 bf sit up
1:00 bf stretch

• 24 Min E8MOM of:
Ogni 8:00 x 3 sets:
Double KB Death March 30 reps unbroken

One-Arm KB Row 15 reps unbroken/side
(Utilizza dei KB il cui peso ti permetta di completare le reps unbroken.)
Run @ 70-80% MHR in time remain

3 Sets:

3 Snatch Drops
2 Snatch Balances

Technique loads - keep it light and fast.

The Strength & Performance program starts with a pretty easy and light week. Do the exercises with a good focus and try to be fast and efficient regardless of the low weights. The weights will be going up later.

Warm up:
3 rnds of
200 m run
10 devils press

Low box squat
Try to beat previous cycle PR
(or if you are new, max out!)

Low box squat with chains or bands
4 x 6 x semi heavy

Hip thrust
4 x 8

On the 1:30 x 5 Sets:

2 Snatch Balances

5+5+5 Wall Squat video

Cumulate 3min Hanging from the Bar (split as you want)

5RFT
22 burpees
30/24 Calories Row
30 Wallballs 9/6kg

Split Jerk: Heavy Double in 10 sets. Rest 2:00

• Options: Moderate double, or technique practice.
• You'll see this again NEXT Friday for a 1RM.

3 rds
3 skin the cat
Arch hang on rings, belly on floor 30 s
Side hang strech on rings 30 s both sides
10 Crab breaths hands on dumbells