For Time, with a 7:00 Time Cap:
50 Strict Pull-Ups
*Every break, complete 5 Strict Ring Dips

From the 0:00-5:00:
2 Snatch-Grip Push Jerks
1 Pausing Overhead Squat

From the 5:00-10:00:
1 Hang Snatch Pull
1 Hang Snatch High Pull
1 Hang Squat Snatch
1 Snatch Balance

From the 10:00-20:00:
Heavy Single - Hang Squat Snatch
3x1

Every 5 min for 30 minutes:
50/40cal Assault bike

For Time:
25 Thrusters (42.5/30)
400 Meter Run
25 CTB Pull-Ups
400 Meter Run
25 Thrusters (42.5/30)

• We are looking at the 7-9 minute workout here.

Deadlift on a plate 7-4-7-4-7-4 reps with same weight

KB swing 30-25-20-15 reps

Deficit Deadlift
6 Sets of 2

@50-70%

• Deficit - 7.6cm

5 Sets of 2:
Pausing Push Jerk
1s Pause in Dip, and Catch

Followed by...

5 Sets of 1:
Push Jerk

3 rounds for time of:

• 21 hip-back extensions
• 21 GHD sit-ups
• 21 burpees over the bar
• 21 inverted burpees

• 24 Min E6MOM of:
Ogni 6:00 x 4 sets:
Double KB Death March 20 reps unbroken

One-Arm KB Row 10 reps unbroken/side
(Utilizza dei KB il cui peso ti permetta di completare le reps unbroken.)
Run @ 70-80% MHR in time remain