Banded Pull-Through: 3 x 25. Rest 60s.
+
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Da 0' a 8'
Amrap
6 hspu
3 power clean 60kg
Aggiungi
3 hspu e 1 power clean
Da 8' a 10'
Rest
Da 10' a 20'
Emom
1 rep a salire power snatch
( non si può provare lo snatch nei 2' precedenti di rest, se si sbaglia l'alzata 10 burpees e si può scegliere se ripetere lo stesso peso o alzarlo)
Da 20' a 22'
Rest
Da 22' a 30'
Amrap
1 ring mu
12 hang power snatch 35kg
12 wall ball da 12kg target 2.5m

For time
1000m row
50 thrusters 20kg
30 pull up
5' rest
2km erg bike
50 thrusters 20kg
30 pull up

3 sets.
12 reps BB Curls.
12 reps KB Curls.
Rest.

For time

20 Rounds
200m Row
200m Echo bike

Rest 35sec between rounds.

TC. 40min

4*4 push press

Shoulder press 4*6

EMOM 5:
25 Push-ups
- Try to go unbroken sets

Back squat 2x10 reps