A
A. Warm Up
2' Glute Activation
30 CAL BIKE
15 TOE TO TOUCH
B. Forza
Back Squat
5×5 @77.5%

C. For Time
8 Rnd
10/7 Calorie Ski
8 Front Squat
6 Strict HSPU

D. Forza
Ogni 90" per 5 Sets
6 Push Press
Injziare com 80% 1 rm e poi aumentare il carico

E. FOR TIME
AMRAP 6'
7 Muscle Ups/10 c2b
20 Burpees Target
Rest4'
AMRAP 6'
5 Muscle Up/8C2B
15 Burpees to aTarget
Rest 4'
AMRAP 6'
3 Muscle Ups/ 5 CB
10 Burpees to a 6″ Target

F FOR TIME
5 RND
Dumbbell Complex
8 DB Deadlift
7 DB Power Clean
6 DB Push Press

G. Optional
1-3 RND
3×30" L-SIT
4×30" WALL SQUAT HOLD
5x 20" H. Position

• 1min. Row/Bike

• 2x
  6 Walk Out + Push up
  6 Squat + twists

• 1min. Row/Bike

• 2x
  6 Muscle snatch Below knees
  6 OHS

• 1min. Row/Bike

• 2x
  6 Power snatch
  3-6 Pull up, C2B, MU

• nybörjare air squat
• atlet box pistol
• avancerad pistols x5/each leg
• tjurnacke goblet pistol 24/16kg x1/each leg
• ninja BB over head pistol 40/30kg/each leg
• Avenger 1-arm over head pistol @24/16kg/each leg

AMRAP 16
300m run
3-6-9...KBS
3-6-9...Goblet squat

A,
Block Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
6 rounds for time of:
16 Box Plyo Skiers @60/50cm
5 Strict Handstand Push-ups
3 Hang Squat Cleans 102/70kg
1 Rope Climb
Goal: sub 15 mins

C,
Midline
For time:
18 Toes-to-bars
100 Single Unders
15 Toes-to-bars
100 Single Unders
12 Toes-to-bars
100 Single Unders
9 Toes-to-bars
100 Single Unders
6 Toes-to-bars
100 Single Unders
3 Toes-to-bars
100 Single Unders

Toes-to-bar- unbroken sets

If you drop from the bar it's an additional 50 single under penalty. Pick up the set where you left off if you do drop.

D,
For quality:
75 Band Pull Aparts
75 Band Face Pulls
50 Seated Bent Over Rear Delt Raises, pick load

Accumulate the total reps of each.

3 rounds:
10+10 bulgarian split squat
12-15 DB sumo squat
-rest 1-2 min between rounds-

3 rounds:
15 weighted box step up
15 glute bridge
-rest 1-2 min between rounds-

Warm up(10)
3rds
10 heel grab
10 swing kicks
10 pik n grass

WRK(25)
WRK 10:00 REST 2:00 WRK 10:00
8 dumbbell push press
8 russian kettlebell swings
16 sit ups
8-10m shuttle runs
8 figure eight holds

Finisher
1:00 plank
1:00 butterfly stretch

A,
Clean & Jerk 3-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Set of 3- build to a heavy set of 3
Sets of 1- accumulate a total of 4 work sets that are within 15% of your best effort for today

B,
5 rounds for time of:
15 Kettlebell Swings @32/24kg
15 Burpees

Goal: Sub 10 mins

C,
3 rounds for quality of:
12 Scap Pull-ups
Arms Overhead Hip Hinge Hold, 20 secs
12 Scap Push-ups
Waiter Walk, pick load, L 15m/R 15m
20 Band Face Pulls

Waiter Walk- choose a moderate but challenging weight

RestDay!

EMOM 15
1. 10-14 one arm DB thruster (alternating)
2. 8-12 devil's press (alternating)
3. 10-14 box jump