1.) Tall clean to press 5x3
2.) Hang Power clean @above knee 8×3
3.) Front squat 5×5
4.) Bench press 5×5
5.) 4×
A.1 Russian twist ×20
A.2 pinc grip carry 30m

5 rounds for quality
8 alt. DB squat snatch ahafa
15 Snatch grip GHD hip ext 20/15
8 Snatch grip strict press behind the neck ahafa

EMOM 15
1. Cal row 15/12
2. OH Kb carry 40” LEFT
3. OH KB carry 40” RIGHT

5 mins REST

EMOM 15
1. Kb USA swing 15
2. Burpee over rower 10
3. Strict Pull up 5

10 Min amrap

• 2/4/6/8/10….. alt hang clusters 17.5
• 5 burpees

For time
3 rounds
15 Front squat 50kg
15 hspu
Directly to 200m farmer carry double kb 24kg
Directly to
3 rounds
45 air squat
15 sto 50kg

Weighted pull up
4x8x7.5 kg

A)Rowx50-40-30-20-10cal
B)1arm stohx5+5 (DB22,5/16kg)

For time
da 0 a 10
9 6 3
Power snatch 50kg
Burpees box jump over 75cm
Da 10 a 20
12 9 6
Power snatch 42.5kg
Box jump over 60cm
Da 20 a 30
15 12 9
Power snatch 35kg
Bar facing burpees

For time
4000m assault bike
2000m row
100 ttb
2' on 1'off

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