For time

50 Box over jumps 24/20"
35 GHDSU
10 power clean 90/70kg

EMOM 8

2 x Snatch Grip Jerk BHD. neck@90-110% (Snatch)

5 super sets

10+10 Single Arm DB bench press
max reps strict HSPU

Rest as needed btw rounds.

Overhead Squat, four sets of threes

• 3 Sets of:
BB Deadlifts touch n’go 10 reps unbroken
(130/90Kg o un carico compreso tra il 65-75% 1RM che ti permetta di fare 10 reps unbroken)
1:00 rest
One-Arm DB Rows 12 reps/side
(Utilizza un DB il cui peso ti permetta di completare le reps unbroken)
1:00 rest
C2B Pull Ups 10-20 reps unbroken
1:00 rest

4*4' / 3' rest

400m Row / 1 K Bike
3-6 RMU
Max rep Power Clean 80/50kg

4*
Strict Pull Ups 50% of Max
KB Press * 12/12
Goblet Sqt * 20

Back Squat

4x4@75%

For Time:

Row 1000/900m
27 c2b
Row 900/800m
21 c2b
Row 800/700m
15 c2b
Row 700/600m
9 c2b

300 cal on ab
But on the:
0min 2 burpee pull ups 2 goblet squat 32kg
3min 4 burpee pull ups 4 goblet squat 32kg
6min 6 burpee pull ups 6 goblet squat 32kg
And so on...
So long that you finish 300cal or cant do the burpee pull ups or goblet squats

Bent over barbell row 12-10-8-6 reps. Add weight for every set.