Muscle up 3 x 3-5 Transition drill while keeping feet on the ground

Basic Endurance

6 minutes Bike/Row/Ski, alternating
3 rds of "Cindy"

• EMOM x6:
  1.) Row / Air bike
  2.) Shuttle Run
  3.) Inch worm

• Mobility:
  Shoulder / Chest / Lats
  30s. Active shoulders (Hanging)
  30s. Active shoulders (Handstand)
  30s. Kipping swings

• PU/C2B/MU/HSPU

9 x hang squat clean + front squat ebery 90sec

Amrap 15min

1 C&J 90%
3 squat clean
20 dball over 2box 40kg
20 dball squat

For Time

30 cal bike
25 pull up
20 wall ball 9kg
15 T2B
10 db box over 22.5kg
15 T2b
20 wall Ball
25 pull UP
30 cal bike

5 rounds

6 bar jump burpees
6 knee raises

• 1 Set of:
Ring Muscle Ups max reps

• 1000 m of:
Row @ max effort

• 16 Min E2MOM of:
Ogni 2:00 x 8 sets:
1st, 2nd & 3rd Min
BB Power Snatch + Hang Squat Snatch + High Hang Squat Snatch + Overhead Squat
65-70% 1RM
4th, 5th & 6th Min
BB Power Snatch + Hang Squat Snatch + High Hang Squat Snatch + Overhead Squat
70-75% 1RM
7th, & 8th Min
BB Power Snatch + Hang Squat Snatch + High Hang Squat Snatch + Overhead Squat
75-80% 1RM