A: Clean 3x3-2x2-3x1
B: Deadlift 5rm
C: strict pull ups 1xMax + 2x8 lat pull downs
D: DB biceps curls 1xMax

5 RFT
30 wallballs
15 TTB

16:00 time cap

Power clean 4x4 reps

Back squat
4, 3, 2 and 1RM

A: Bench press 5x3
B: Reverse grip lat pull downs 1xMax

A: Triples hip squat snatch @light weigh tecnique is the key
B: muscle clean + hip squat clean + front squat @moderate weight
C: Clean pull Emom 7’ :4 rep of max squat clean

AMRAP 20' OF:
20 TOES TO BAR
20 KB DEADLIFT 2x 24/16 - 16/12
20 AMERICAN SWING

Every 3 minutes for 36 minutes (3 rounds of each):
Station 1 – 40/32 bike calories
Station 2 – 50 DU + 8/6 HSPU
Station 3 – 500/400 m row
Station 4 – 30 sit ups + 10 DB push presses

5 Min Foam Roll / Mobility
4 Min Ergo
3 Rounds:
5 OHS + 30s tuck hold on paralettes / kb's + 15 Banded GM
2 min Lat Stretch ( 1 min each )

Then...

1:00 Plank
1:00 Banded Pull Aparts
1:00 Banded GM

130 min

1.MU
- 11x1 +2x2

2.Metcon
A1.AMRAP6
6 CTB
6 (cal) Bike-erg
Reps: 6 rnds

Rest 3-minutes

A2.AMRAP8
Buy-in: 1200m Bike-erg
+
AMRAP in the remaining time
8 pull up
10 Wall ball @ 9/6 kg
Reps: 5 rnds + 3 reps

Rest 3-minutes

A3.AMRAP6
8 HSPU abmat
8 BJO
8 cal row
Reps: 3 rnds + 19 reps

Rest 3-minutes

A4.AMRAP8
Buy-in: 800m row
+
AMRAP in the remaining time
8 TTB
10 Wall ball @ 9/6 kg
Reps: 4 rnds