• For Time:
One-Arm DB Hang Power Clean & Jerk (22.5/15Kg) 20 reps (switch arm every 5 reps)
Row 500 m
One-Arm DB Hang Power Clean & Jerk (22.5/15Kg) 20 reps (switch arm every 5 reps)

• Death by:
Ring Muscle Ups
1 rep al min 1, 2 reps al min 2, 3 reps al min 3 ecc. Sino a quando non riesci più a rimanere dentro
al tempo.

• 1-1-1-1-1-1 of:
BB Squat Snatch
70-75% 1RM

• 5 Min AMRAP of:
Strict Handstand Push Ups

5-…-5 of:
BB Back Squats (0:03 pause)
5RM
Pause @ bottom position

• 5-…-5 of:
BB Back Squats
5RM

• 4 Interval of:
Run 800 m @ > 90% MHR
1:1 rest each interval

• 5 Min AMRAP of:
Rope Climb
(Seleziona la variante; Standard, Legless, Standard con Vest (9/6Kg))
5:00 rest
5 Min AMRAP of:
Rope Climb
(Seleziona la variante; Standard, Legless, Standard con Vest (9/6Kg))

• For Time:
Handstand Push Ups 50/35 reps
5:00 rest
Handstand Push Ups 50/35 reps

• 8 Min EMOM of:
BB Clean & Jerk
75-80% (2+1)RM (2+1) reps
No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.