• 5 Min E1/2MOM of:
MB Wall Ball (9/6Kg) 8-12 reps
Ogni 0:30 x 10 sets.
@ 5:30
MB Wall Ball (9/6Kg) max reps unbroken (goal is > 30 reps)

• 100 reps for time of:
C2B Pull Ups
6-7 Min Timecap

1.STRENGTH

Front Squat -Build up to your 4 RM ( 6 attempts )

2.WOD

3 RFT:

15x Power Snatch
20x WBS
15x Power Snatch
20x Push up

Time cap: 9 min

RX: 35/25 ; 9/6
SC1: 30/20 ; 6/3
SC2: 20/15 ; 6/3

Clean complex: find max in deadlift + hang squat clean + front squat

6-8 Sets of:
Legless Rope Climb 1 rep
Rope Climb 1 reps
0:30 rest each sets

12 Min EMOM of:
1st Min
BB Deadlifts
80% 1RM 3 reps
2nd Min
Ring Muscle Ups 4-6 reps

Clean & Jerk 1 rep max

25’ AMRAP
10 SDHP 50/35
10 Lateral Burpees over bar
15 KB AS 24/16
15 Pull ups

Time Cap 12’
Perform
50 Pistol squat
50 Wall Ball
50 Box jumps over
50 SitUp

Then MAX reps
HSPU

E2M for 10min
10 KTE
30 DU
10 DL @120/80kg