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.)

• 3 Sets of:
One-Arm KB Half Kneeling Press 10 reps/side unbroken
1:00 rest
Double KB Overhead Walking Lunges 30 reps unbroken
1:00 rest
One-Arm KB Row 10 reps/side unbroken
1:00 rest
Two-Arm KB Russian Swing 30 reps unbroken
1:00 rest
(Utilizza delle KB il cui peso ti permetta di completare le reps unbroken.)

• 5 Min E1/2MOM of:
Ring Muscle Ups 2-5 reps
Ogni 0:30 x 10 sets.

• 12 Min AMRAP of:
BB Shoulder to Overhead (80/55Kg) 8 reps
Strict Pull Ups 12 reps

• 4 Sets of:
Strict Deficit Handstand Push Ups 6-8 reps
Rest as need each sets.
Usa un deficit che ti permetta di fare 6-8 reps in max 2 volte. In alternative lavora a pavimento

• 3-3-3-3-3 of:
BB Front Squats
3 @ 8 RPE (-5%) (Load Drop)
75% 1RM 3 reps
80% 1RM 3 reps
85% 1RM 3 reps
80% 1RM 3-3 reps