Active recovery
60 min swimming

50 toes-to-bar for time

6x 30 min run / 10 pull ups / 5 snatch / 5 ttb

“Michael” 3 Round of:
Run 800 m
GHD Sit Ups 50 reps
GHD Back Exstensions 50 reps
Se 50 reps a round sono troppo scala a 35 reps per round.

Bench press 5x4 @77,5%

5 rounds nft:

50 du
45% unbroken ring muscle ups

A.
Row/Ab/Run 2min.

2 rds:
9 Air squat
7 Ring row
5 Push up

Row/Ab/Run 1min.

2 rds:
5 Deadlift
5 Hang muacle clean
5 Front squat
5 Shoulder press

2-3 rds:
3-5 Power cleans + push jerk
1-2 Rope climbs

Mobility...
- Lunge complex
- Shoulder/Chest/Lats

B.
Practice Handstand walk (15min.)

C.
For time:
(Teams of 3)

60 Clean and Jerks (60/40kg)
400m Team run
12 Rope Climbs
400m Team run
100 Barbell-Facing Burpees
400m Team run
12 Rope Climbs
400m Team run
60 Clean and Jerks (60/40kg)

-Build up, little back and again up/rest as needed
-Sets 3&6/with little pause in bottom

150 min
Warm up + COS 25 min
- Bfly 20

1.HSW
- 20 m

2.Ring Muscle up practice
A. MU
- Drills
- MU+A+H 5 x 1
- MU + CTR 3 x 1
- MU 4 x 1 + 7 x 2
- MU x 26

B. Ring support swings
- Accumulate 60 reps in sets of 8-10

C. Front swing pull back
- Accumulate 50 reps in sets of 6-10

2.Bench press
5x5+ @ 82%
- Rest as needed
- 49.5 kg
- Last set 7 reps

3.Strength
A. 4 sets:
DB Prone row x 8 - 30 30 30 30 lbs
GHD Back extension + Parallel hold x15+Max effort - 50 50 50 40 s.

3 Sets:
3 Snatch Drops
2 Snatch Balances
Technique loads - keep it light and fast.