For time
3 round Bergeron Beep test
50 cal bike erg
3 round Bergeron Beep test
50 cal bike erg
3 round Bergeron Beep test
Bergeron Beep test=7 thrusters 35kg 7 pull up 7 burpees

Supersets 3x10+10 the bench press+ push up

3 round:
10 weighted jumping lunges
10 t2b/variaton
10 seated shoulder press 5+5 (front/back)

Front Squat
5-5-3-3-1-1 reps

Work up to heavy

• 2-2-2-2-2-2 of:
BB Hang Squat Clean
Riscaldati progressivamente e poi in 3 sets sali sino ad una doppia pesante e ripetibile per altri 3 sets.

12 Min EMOM of:
1st Min Ring Row (Tempo X131) 6-8 reps

2nd Min Strict Ring Dips (Tempo 31X1) 6-8 reps

140 min
Warm up for 20 min
- 20 HSPU
1.GS
A. HSW practice for 20 min
- 15 m.

B. BMU practice for 15 min
- 12 x 1

C. Bfly practice for 10 min
- 5 6 6 6 6 6 5 = 40 reps

D. CTB practice for 5 min

E. Every minute on the minute for 8 minutes:
Tough set of chest to bar
- RiR 2-3 at first set
Reps: 15 11 5 6 5 5 5 5 = 57 reps

2.WL
A. Hang power clean + Push jerk
Build to heavy 3+2 for the day

3.Conditioning
”Habanero”
A. 10 x 1 min on/ 1 min off:
8 Deadlifts
6 Hang power cleans
4 Front squat
2 Shoulder to overhead
Max effort burpees
- Bar at 35-40 kg (Complex unbroken) > 35 kg
Reps: 9 9 8 8 9 9 9 9 9 10 = 89 reps

4.Spinal decompression

12 rnds under aerobic stresshold
Row 500m
SkiErg 500m

A1: RDL 3x8
A2: SL toe raises 3x13
B: Front squat 1-1-1
C: Leg extensions 3x12

E2mom 10
Odd: 4-8 kb fsq
Even: 4-8 z press

5 min rest

4 rft
20-15-10-5
Power clean @40
Push press @40
4-3-2-1
RC

3 x 1 tempaus