• 3-…-3 of:
BB Squat Clean
Heavy 3 reps
Scaldati progressivamente e poi sali sino ad una tripla pesante (Heavy) ma non massimale. Arriva
ad un carico con cui senti di avere tranquillamente un altra rep. No drop n’go. Non staccare mai le
mani dal bilanciere ma comunque non usare il touch n’go.

Teams of 3
2 rounds
200m row
100 power snatch
200m row
100 box jump overs
200m row
100 thrusters

60 min: max distance rowing

Assault AirRunner 400m. for time

Find your 1 rep RM deadlift (fatbar) you can use mixed grip

"Ricky"

Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
75 pound dumbbell Deadlift, 5 reps
135 pound Push-press, 8 reps

Modified:

AMRAP 20
10 Pull-ups
95 pound barbell Deadlift, 5 reps
95 pound Push-press, 8 reps

30min EMOM

1) Airbike 15cal
2) 1 round of Machoman
3) rest

Choose weight that is challenging but doable unbroken.

Round of Machoman is
3 power clean
3 front squat
3 push jerk

3 x 4/leg

5 Minutes of ”Recovery” work in the form of either P. Breathing, Foam Rolling, OR easy Bike/Row.

• 10-10-10 of:
BB Back Squats
10 @ 9 RPE
60% 1RM 10 reps
65% 1RM 10 reps
70% 1RM 10 reps