Biking outside for 1 h 42 mins

Easy run.

Every 4 Minutes x 5 Rounds:
3 Chest to Bar Pull-ups
6 Toes to Bar
9 Deadlifts 100/70kg
12/9 Row

3 Rounds, showing increase in pace each round:
(record split times)

15cals row
10 kb snatch 24kg (R)
15cals airbike
10 kb snatch 24kg (L)

12-9-6:
RMU
power snatch @60kg

• 4 min rest -

9-15-21:
Power snatch @42.5
pull-ups

Amrap 10

• 4 Ring Muscle ups
• 12 GHD situps

2 minute break

10 Min amrap

• 8 Bar facing Burpees
• 8 Hang power Cleans 40kg
• 8 Shoulder 2 Overhead 40kg

Score is your total amount of reps performed throughout both amraps

Biking outside for 90 mins

• 4 Sets of:
Strict Handstand Push Ups 10 reps
(Seleziona se lavorare a pavimento oppure con Deficit (10/5 cm) oppure con Vest (9/6Kg)
1:00 rest
BB Split Stance Romanian Deadlift 10 reps unbroken/side
(Utilizza un carico con cui riesci a fare 10 reps unbroken)

1:00 rest
One-Arm KB Row 10 reps unbroken/side
(Utilizza un carico con cui riesci a fare 10 reps unbroken)
1:00 rest

Back Squat 5x5 @100KG (1 Min Rest)

Front Squat 5x5 @80KG (1 Min Rest)

Bulgarian Split Squats @60KG (1 Min Rest)

Back Squat to Target 20” box 5x5 @120KG (1Min Rest)

Box Jump Overs (two target) 20” and 24” 5x5 (1Min Rest)

3x10 Bench Press @60KG SuperSet with Ring Rows

3x10 Close Grip Dumbbell Press @22.5KG*2
SuperSet Bent Over Rear Flies 5KG*2 (20Reps)

3x10 Double Kettle Press @16KG SuperSet 5 Strict Pull Ups.

• 10-10-10 of:
BB Push Press
10RM
90% 10RM 10-10 reps