EMOM for 8 minutes:
1 Clean + 2 jerks
Moderate weight

Sotts press with barbell 4-5 sets of 8 reps.

• 4 Round of:
Row 500 m
Ring Muscle Ups 9/7 reps unbroken
Assault Bike 1000 m
Rest as need each round
Scala eventualmente le reps di RMU (8/6,7/5 ecc.) per farle unbroken.
Ogni round va trattato a max effort

3rds, not for time

10 strict c2b
10 strict HSPU
10 weighted sit ups

Strength: 20 mins to perform pull up programme week 8 and also 5x3 DL@90-95%

Wod: 5RFT
200m run
20 AKBS@24/16
20 wall ball@9/6

Wod aims: go hard and fast , aim to go unbroken on akbs and wall balls.

36/30/24/18/12 TTB
18/15/12/ 9 / 6 SHSPU

5' rest

30* Power Snatch
30* Power Clean & Jerk
50/30kg

EMOM 10-16
odd : db snatches x 8-12 reps
even : ghd sit ups or tuck ups x 8-12 reps

Run

20min pk
15min vk
20min pk

"Daniel"

50 pullups
400 meter run
21 thrusters @43/30kg
800 meter run
21 thrusters
400 meter run
50 pullups

Timecap: 30 mins

On the 1:30 x 7 Sets:
1 Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

Set #1 - 60%
Set #2 - 63%
Set #3 - 66%
Set #4 - 69%
Sets #5+6+7 - 69-75%, based on feel.

3 Back Squats @ 79%
2 Back Squats @ 82%
1 Back Squat @ 85%

3 Back Squats @ 82%
2 Back Squats @ 85%
1 Back Squat @ 88%

3 Back Squats @ 85%
2 Back Squats @ 88%
1 Back Squat @ 91%