Press
Push Press
Push Jerk

Box Jump/ Step-up

30-20-10
Push Press (Push Jerk)
Box Jump/ Step-up

EMOM 12'
1: 5 T2B+5 USA swing @24/16kg
2: 10 WB+5 Medball clean @9/6kg

5 Rounds:
15/12cal Ski / AB
12 Double KB front rack walking lunge w/ 1-arm press in lunge
40 DU

Alternate btw ski and assault bike. About lunges, if left knee is on the ground, do a press w/ left arm and the opposite.

5-5-3-3-1-1 of shoulder press

For time:

300 m row

Three rounds:

15 wall squat
12 ring row
9 push up

300 m row

Power clean 10-8-6-4 reps

4 sets of
12 Deadlifts
3 Broad jumps
Rest

OHS 5x3
Deadlift 5x2

AMRAP 20'
5 HSPU
10 Pistol
15 Pull ups

5 Round not for time of:
Strict Ring Dips 8 reps
(Seleziona se lavorare a corpo libero oppure con zavorra)
One-Arm DB Squat Snatch 16 reps alternate
(Utilizza un peso impegnativo ma che ti permetta di fare 16 reps velocemente spezzando il lavoro in
massimo 2-3 sets)