5 rounds

8 + 8 single arm devil's press
12 toes to bar

• 10 Min Volume Accumulation of:
Bar Muscle Ups with Vest (9/6Kg) o Bar Muscle Ups o C2B Pull Ups with Vest (9/6Kg)
Seleziona quale movimento allenare. Mantieni un range di reps pari a 3-6 per ogni sets.

A) "Dead By Deadlift" (Own Body Weight)
(82,5kg)
1rep/1min, 2rep/1min, 3rep/1min...

B) "Barbell Tabata" 2 rouds/ 3min rest (30kg)
1. Push Press
2. Front Squat
3. Bent Row
4. Lounhe Return

• 5 Min AMRAP of:
BB Clean & Jerk (any style) (60/40Kg)

10 min emom

3 power snatch
Tng

3 Giant Sets
5 Double KB Hang Cleans
100m Double Kettlebell Front Rack Carry
20/15 Calorie Ski
30 Banded Pull-Aparts

Rest 2 Minutes Between Sets.

For time

21-15-9:
Push Jerks 70/50kg
Bar facing Burpees

3 Sets:
5 Sumo Inchworms
100m KB Single Arm Overhead Carry (Change Every 50m)

“Shoulder Pads”

Ladder for 10 Minutes:

3 Strict Presses 35/25 - 10 d ball 60/40

6 Strict Presses, 10 d ball

9 Strict Presses 10 d ball

add + 3 reps Strict Press every rnds

Complete as many rounds as possible in 10 minutes of

10 clean and jerks
10 front squats

♀ 95 lb. ♂ 135 lb.