• 3 Sets of:
BB Deadlifts touch n’go 12 reps unbroken
(120/85Kg o un carico compreso tra il 60-70% 1RM che ti permetta di fare 12 reps unbroken)
1:00 rest
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
1:00 rest

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4 rounds of

1 leg DL 10 + 10
Bench Press 8
Ring Row 15
TRX-pike 20
GHD back extentions 10
Banded lateral walk 10m + 10m

6x
A: 6 Thruster (40kg) + 6 Bar facing Burpee
B: 15 cal Air bike + amrap Power snatch (40kg)

Barbell High Pull 4x8 reps

Banded Pullup 15-12-9 reps

For time:
1600 mt Run
50 Thrusters 40/30

50 Toes-to-Bar
50 Calorie Row
50 Ring Dips

3 Rounds for time:
500m Row
20 Back squats 61/43kg

• 4 Heavy sets of 6 reps
• Rest 2-3min btw sets