5 Sets of:
Strict Deficit Handstand Push Ups 3-5 reps
Usa un deficit impegnativo
Rest as need each sets

“Cindy” 20 Min AMRAP of:
Pull Ups 5 reps
Standard Push Ups 10 reps
Air Squats 15 reps

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Pull Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
ABMat Sit Ups 15 reps

BB Clean & Jerk 1 rep
Start @ 65% 1RM and add weight non fewer than 2 good lifts

5-5-5-5-5 of:
BB Jerk 5 reps
95% Heavy 5-5-5-5-5 reps
Use 95% of load (Heavy) used last week.

20 Min AMRAP of:
BB Back Squat
80% 1RM
Accumula le reps nello schema che preferisci serie da 4, serie da 3 ecc. ma senza andare ad
esaurimento, mantieni ogni rep tecnica e veloce.
Maximum perform 30 reps.

Run 4mins Easy
*Pick up your pace for the last 10-15sec of each minute - Not a full sprint, just faster.
+
2 Sets NFT
6 Single Arm KB Clean and Push Press R
6 Single Arm KB Clean and Push Press L
4 Burpee Box Jump High
*warm up in nature - make each BBJ explosive to a tough height.

2-3 Sets
8 Tall Kneeling KB Press (alternating one arm at a time - 4/arm)
8 Tall Kneeling KB Push Press
12 Landmine Oblique Twist

3 Sets - Not for Time
5 Single Leg Kettlebell Deadlift
10 Side Plank Clamshells/side
20 Windshield Wipers (10/side)
*slow controlled movements with purpose to warm up and activate

• 15-20 Min Volume Accumulation of:
Legless o Standard Rope Climb 2 reps
Strict Handstand Push Ups (a pavimento oppure con Deficit) 4-8 reps
Ring o Bar Muscle Ups oppure C2B o Pull Ups 50% max reps unbroken
(se in una serie unbroken fai 10 Ring Muscle Ups in questo lavoro fai 5 reps a giro, idem se in una
serie unbroken fai 30 C2B Pull Ups in questo lavoro fai 15 reps a giro ecc.)