4 Sets:

8 Bench press@AHAP
8 Strict pull ups

4RDS, rest 1 minute btw. movement

12 One DB triceps press
10 Barbell Rollouts
10 SLDL /w KB`s
6 Box jumps 30/24"

5 x 1000m Row. 85% pace

Rest 2:00 btw. rounds

• For Time:
Double Unders 150 reps +
3 Round of:
Assault Bike 24/18 Kcal
Double DB Thrusters (2X22.5/15Kg) 12 reps
Burpees 12 reps
+
Double Unders 150 reps

1 Set of:
Strict Handstand Ups max reps

2-2-2-2-2 of:
BB Back Squats
70% 1RM

• 1-…-1 of:
BB Split Jerk
1RM

In 15 min window:
200 DU
20 C&J 60/45kg
200 DU
20 C&J 60/45kg
max. kcal row/ski/assault

Rest 5 min

In 15 min window:
18-15-12-9-6-3
Thruster 30/40kg
Power Snatch 30/40kg
Pull-ups
max. kcal row/ski/assault

Rest 5 min

In 15 min window:
100 OHS 30/40kg
Every time you drop do 7 Bar-over burpees
max. kcal row/ski/assault

For time in team da 3
500 m synchro run
120 double kb clean ( 2 kb da 20 kg )
500 m synchro run
120 kb swing 24 kg
500 m synchro run
120 double kb lunges ( 2 Kb da 20 kg )
500 m synchro run
120 hang kb snatch 24 kg
500 m synchro run

Le rep con il kb vengono fatte da due componenti alla volta ,obbligatoriamente 10 rep persona, il terzo componente effettua 40 du e aspetta in plank position che gli altri 2 arrivino a 40 rep

Squat clean maasta + pa + jerk

A. 3 x 1 + 2 + 2 (6-8 rpe)
B. 3 x 1 + 1 + 2 (7-8 rpe)
C. 3 x 1 + 1 + 1 (8-9 rpe)

Etukyykky

A. 6 x 3 (7-8 rpe)