4RFQ
10 SL Deadlift (ea)
60sec Hold @ bottom of Goblet Squat
10 Lateral Step Ups (ea) 12"
10 Deficit calf raises

2 Split Jerk @65-70%

Dip Progressions
-Incline push-up
-Push-up
-Pseudo blanche push-up
-Bench dip
-Negative parallel dip (1=10s descend)

Set and rep scheme:
3x1, 5x1, 3x2
4x2, 4x3, 5x3
4x4, 4x5, 5x5

Stick with one progression until you reach 5x5r set on it.
Move to next progression and start over.

Muscle
3 - Snatch Grip Deadlift
6 - Pull Up
9 - Shoulder Fly
12 - Incline Curl
15 - Inverted Row
18 - Hammer Curl
21 - Pull Throughs
24 - Sit Up

3 rounds
10+10 db/kb row
20-30 reverse hyper / superman
20-30 ghd sit up / v-ups

AMRAP 17 with partner
15/12 cal Row
10 m HS walk
8 strict pull ups
IGOYOYGO

AMRAP 15
10 + 10 steps OH walking lunges
8 + 8 KB push press
6 Box jump
300m Run

20min amrap

150 burbees
then max rounds
30 Du
30 Air squats

5 chilometri di Rower, semplice.

AMRAP 4 min:
- 10 Gob lunges (24/16 Kgs Kb).
- 10 medball hollow rocks (9/6 kgs).
NO REST
AMRAP 4 min:
- 10 KB Clean and Jerk (24/16 kgs).
- 10 Medball sit-ups (9/6 kgs).
- 10 Diamond push-ups.