3 Rounds Not for Time
Run 200m
Quadruped Crawl 30m
30sec Wall Facing HS Hold

• 3-…-3 of:
BB Overhead Squat
3RM

• 16 Min E2MOM (ogni 2 min x 8 volte) of
Row 15 Kcal
BB Power Snatch (40/30Kg) 12 reps

3 Sets - Not for Time
5 Single Leg Good Morning/leg (light)
15 Seated Banded Hip Abduction (1sec pause each rep at widest point)
5 KB Windmill/arm
*slow controlled movements with purpose to warm up and activate

12-15 Min EMOM of:
1st Min
One-Arm KB Swing Snatch (32/24Kg) 12 reps (6/side)
2nd
Double KB Clean & Jerk (2X24/16Kg) 6-8 reps
3rd Min
Rest

AB 4mins Easy
*sprint last 10sec of each minute
+
2 Sets Each
10 Dual Kettlebell Clean
5 Burpee High Jump (perform burpee and jump as high as you can)

3 Rounds - Increase pace each round (warm up in nature so last round is still moderate)
Run 200m
18 Feet on Box Pike Shoulder Taps
8 Bird-Dog/side (slow down for this)

• 3 Round of:
Row 21/18 Kcal
Double Unders 75 reps
Then
3 Round of:
Row 21/18 Kcal
Burpees over the Row 15 reps

5 Min AMRAP of:
Strict Handstand Push Ups

30 reps accumulated of:
Strict Deficit Handstand Push Ups
Usa un deficit che ti permetta di fare 4-6 reps unbroken.