120 min
Warm up & COS 15 min

1.HSW
- 10 m

2.BCTB
- Bfly 35
- Box 2 x 10
- Singles 5 x 1
- Kip swing + BCTB 4 x 4+4
- BCTB + bfly 2 x 1+1

3.Snatch + Overhead squat
Up to 75% effort

4.Conditioning
A. 30-45 min for consistency:
750 m Row
4-8 Butterfly pull ups - 8
4-8 Kipping handstand push ups - 8
6-10 Toes to bar - 6
1500 m Bike
- Rest 60 s between rounds
- Times: 9.46, 9.26, 9.28, 9.32
- 4 rounds + 600 m row
- HR 137/166

• 5-…-5 of:
BB Overhead Squat
5RM

1. Front Squat

• 8x3@70%

2. Snatch

• 60% 3
• 65% 3
• 70% 3
• 75% 3×3

3. Conditioning

AMRAP 5 Mins

• 3 Squat Snatch (60kg)
• 3 Muscle up

Rest 5 Mins

AMRAP 5 Mins

• 5 Thrusters (60kg)
• 5 Pull Ups

Rest 5 Mins

AMRAP 5 Mins

• 7 Power Cleans (60kg)
• 7 Burpees

Rest 5 Mins

AMRAP 5 Mins

• 9 Deadlift (100kg)
• 9 Push Ups

5 rounds for reps
1min double under
1min sit-up
1min rope climb
1min row for cal
1min rest

For time:

30-20-10
toes to bar
ski

“Christine”
3 rounds for time:
500m Row
12 Deadlifts (bodyweight)
21 Box jumps

3 rounds, 6-10 reps:
dip
pullup

3 rounds, 6-10 reps:
shoulder press
bicep curl
ring row

105 min
Legs, chest and shoulders

Amrap 13
3 strict ring dip con partenza da ring mu
30 du
3 dumbell snatch 24kg
Aggiungi 3 dumbell snatch 24kg

Rusin Triset x 2-3 Rounds. No rest.

1a) Banded over and back x 10
1b) Banded Facepull-apart x 10
1c) Banded Pull-apart x 10
x 2-3 Rounds done