3 RFT

10 + 10 One arm OHS w/ KB 16kg
30 Cal Echo Bike
5 RMU

5 Rnds

8 Weighted Dip
5-8 Weighted Pull Ups
10 Strict TTB

Rest as needed btw movement

Bench Press, Narrow Grip

5 x 4 x 75 - 80%

A: Snatch 8x2
B: strict chin ups 1xMax
C1: glute ham raise 2set
C2: Ring rows 2set

75 min

Pk Ergo (Row, Ski, Bike Ergo) Change as you like.

3 rounds
10/8 cal bike or row
10 air squats
10 DB press

Spend 5 mins warming up thruster weight

WOD
Every 10:00 for 30:00 (3 rounds)
40/30 cal bike or 50/40 cal row
30 thrusters 75/55
20 burpees

*sprint style rounds. Time Cap each round @ 7:00
*pick a thruster weight that you can do 30 unbroken. This should be a light weight.

Not for time:
3 rounds
15 weighted sit ups
15 v ups

Amrap 4
24 cal bike erg
24 alternating dumbell power snatch 24 kg
24 thrusters 35kg
Rest 4'
Amrap 4
18 cal bike erg
18 alternating dumbell power snatch 24 kg
18 thrusters 35kg
Rest 4'
Amrap 4
12 cal bike erg
12 alternating dumbell power snatch 24 kg
12 thrusters 35kg

For time
15 Thrusters 50kg
10 thrusters 57.5 kg
5 thrusters 65 kg

Ladder 10:00
3 box jump over 60cm
3 ttb
3 push jerk 60 kg
3 ctb
Aggiungi 3 reps ogni giro

A,
Back Squat 5-5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
5 rounds for time of:
15 USA Kettlebell Swings@32/24kg
15 Burpees

Goal: sub 10 mins

C,
Pigeon Stretch, 90 secs/side
3x6 Eccentric Dumbbell Flies- 6 secs lowering
Banded Lat Stretch, 90 secs/side
3x6 Eccentric Cossack Squats- 6 secs lowering