Max weight
3 power clean
3 front squat
3 jerk

2 round
3 ring mu
16m dumbell walking lunge braccio destro
2 ring mu
16m dumbell walking lunge braccio sinistro
1 ring mu

• Global Foam Roll Thoracic Spine x 60s each
• Biphasic Half-Kneeling Pec Stretch x 60s each side.
• Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

FOR TIME T.C 20'
6 ROUND OF:
20 THRUSTER 40/30 30/20
10 PULL-UPS

105 min

Leg day
- Back squat
4x8x62.5
- Sumo DL
4x8x70-80
- Leg press
- Hip thrust
- Bulg. split squat
- Cable glute kick back
- Abduction

E8MOM x 3
Each round FT

16 Alt. Hang DB Squat Clean @25kg
16 DB Facing Burpee
12 Alt. Hang DB Squat Clean
12 DB Facing Burpee
8 Alt. Hang DB Squat Clean
8 DB Facing Burpee

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For time:

20-19-18...-1
Air squats
200m Run

WARM-UP:
800m run
20x Squat + squat hold rotation

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4x6
Rest 2-3min...

50-40-30-20-10 reps for time of

Row (calories)
Wall-ball shots

♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.