5x5 reps of good mornings

EMOM 12

1 min : 0:30 Hand stand walk
2 min : 0:30 Static Squat hold, double KB

"AMRAP 8'
8 Dual DL @ 140/100kg
8 Synch Burpee over the Bar

-2' rest-

AMRAP 8'
8 Synch DB Thrsuter @2x15/10kg
8 Synch T2B

-2' rest-

AMRAP 10'
6 Dual DL @ 140/100kg
6 Synch Burpee over the Bar
6 Synch DB Thrsuter @2x15/10kg
6 Synch T2B"

10 rft

25 Double Unders
2 Squat Clean Thruster 70kg

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

Power clean + Hang clean + Front squat + Jerk

Build to heavy complex of 1+1+1+1

– Build up to a daily heavy on the complex. This is one unbroken set.

5 Complexes, building to a moderate:
- 1 Rep from the High Hang (pockets)
- 1 Rep from the Hang (1" above knee)
- 1 Rep from the Floor

• 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.

2 Sets:
30 GHD Sit-ups
10 Strict Toes to Bar
Rest as Needed Between Sets.

AMRAP´S

AMRAP 2 Burpees
AMRAP 2 Pull Ups
AMRAP 2 Air Squats
AMRAP 3 DeadBugs
AMRAP 3 Squat Jumps
AMRAP 3 Sit Ups