6 Sets of:
3 Deadlifts
15-20 hip extensions

Deadlift on a plate 6-8-10-8-6-reps

Power snatch emom

3-3-3-3-3-2-2-2-2-2-1-1-1-1-1

Rest 1 min between rep sets

Team of three.
3 rounds.

60 cal bike
120 DU
60 DB squat snatch
120 Abmat sit-ups
60 chin-ups
120 wallball

Mobility

For time
6 rds
10 ring dip
6+6 hang kettlebell snatch 24kg
50 double under

5 rds amrap
2'30 on 2'30"off
21-18-15-12-9
Cal row
Max effort wall ball 9kg fino alla fine del rds
Result= n. Wall ball

For time
21 15 9
Ttb
20 box jump over dopo ogni serie

Rest day, total workouts of the week 13 hours, x 6
Week 1/3

Strength & conditioning
Metcon x 3
Aerobic work x 2 - 105 min
Upper body strength x 2
Squat - 1190 kg

Gymnastics
MU - 50
BMU - 30
BFLY - 40
BCTB - 25
HSW -

Recovery
Sleep, 8+ hrs/week - 3
Avg. time to bed - 22:50
Avg. hours asleep - 7 h 50 min
Avg. cals/day - 2820