10rounds:
Sledge push 20m 60kg
medball 50kg over shoulders 2reps (1/1)
Lying leg lift 10-14reps

3 rounds

12min C2 bike
08min C2 row
05mib C2 ski

Steady pace, RPE 3+

3rds for quality:

30 mountain climber
15 wall ball 9/6kg
30sec plank hold w max weight
2min rest
*goal is to do mountain climber and wall ball unbroken and to increase the weight in plank hold.

3x 5 back squat @60, 70, 80% of back squat 1RM
-rest 2min between sets

3x 3 power snatch @70-80% of 1RM snatch
-no TnG
-rest 2min between sets

• 1 Set of:
GHD Hip Exstension with bumper 20/10Kg max reps
1:00 rest
1 Set of:
GHD Hip Exstension with bumper 20/10Kg 50% max reps
1:00 rest
1 Set of:
GHD Hip Exstension with bumper 20/10Kg 50% max reps

• 3 Sets of:
One-Arm DB Rows 12 reps/side
(Utilizza un DB il cui peso ti permetta di completare le reps unbroken)
1:00 rest
Handstand Walks 30 m o Wall Climb 5 reps
1:00 rest

Run 6-12km

Go by the feel!

Accessory 3 from library

12 min AMRAP

15 boxjump
12 Thrusters (30 kg)
9 Handstand push ups

• 20 Min AMRAP of:
Row 750 m
Double Unders 75 reps
BB Overhead Squats (30/20Kg) 75 reps