• For Time:
Handstand Push Ups 50/35 reps
5:00 rest
Handstand Push Ups 50/35 reps

• 8 Min EMOM of:
BB Clean & Jerk
75-80% (2+1)RM (2+1) reps
No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.

• 30/20 reps for time of:
Bar Muscle Ups

5 Min E1/2OM of:
Ogni 0:30 x 10 sets
BB Clean & Jerk (any style) touch n’go (60/40Kg) 3-5 reps
@ 5:30
BB Clean & Jerk (any style) touch n’go (60/40Kg) max reps unbroken
Effettua l’EMOM ogni 30 sec come indicato per 5 minuti poi allo scoccare del min 5:30 effettua
una serie a max reps unbroken

5 rounds

5-10 push ups
15 abmat situps

Box step up w dumbells 4x10(5/5)

Every 3 minute × 5 rounds:
15/12 calorie Bike or Row
10 d ball clean 40/30
5 Thrusters 60/40

3 Giant Sets:
10 Slow Ring Mountain Climbers
30 Seconds Ring Plank Hold
Rest 2:00 between sets.

3 Rounds:
12 Burpees
18 Chest to Bar Pull-ups

Directly Into…

3 Rounds:
12 Double Dumbbell Power Snatches (50's/35's)
18/12 Calorie Assault Bike

Directly into…

3 Rounds:
12 Devil Presses (50's/35's)
18 Calorie Air Runner

Kilos: 22.5's/15's

Minutes 0-5:
3 Tempo Negative Strict Handstand Push-ups
1 Legless rope climbs

Minutes 5-10:
1 Wall Walk
1 Gymnastic Complex:
* 1 Strict Chest to Bar Pull-up
* 1 Strict Pull-up
* 1 Kipping Pull-up
* 1 Chest to Bar Pull-up

Minutes 10-15:
5 Strict Ring Dips
5 Strict Toes to Bar