• 3 Round of:
BB Squat Snatch (40/30Kg) 20 reps
MB Wall Ball (9/6Kg) 20 reps
Bar Facing Burpees 20 reps

4 min AMRAP
6 valakyykkyä
6 tangon yli burpee

2 min lepo

4 min amrap
6 toes to bar
6 tangon yli burpee

Interval of:
1 Interval of:
Assault Bike 40 Kcal @ max effort
Full and complete rest.
1 Interval of:
Assault Bike 30 Kcal @ max effort
Full and complete rest.
2 Interval of:
Assault Bike 20 Kcal @ max effort
Full and complete rest each interval.

4 sets:

8-10 per leg Bulgarian Split Squats at 3111 tempo with kettlebells in the front rack

50m Mixed Front Rack/Overhead carry. Hold your left Kettlebell in the front rack and the right kettlebell Overhead. Do something challenging that you can do 50m unbroken.

50m Mixed Front Rack/Overhead carry on the other side (Right arm in the front rack, left arm overhead carry)

46 Min of:
Assault Bike 4’ @ 60% MHR +
7 Round of
3’ @ 65-70% MHR (22-26 s/m)
2’ @ 75-80% MHR (24-28 s/m)
1’ @ 85-90% MHR (26-30 s/m)

3-4 sets:
10-12 GHD hip extensions @ 3113
10/10 Anti-rotation deadbugs

10/10 Side plank reach through + leg lift

15 Min E5MOM (ogni 5 minuti x 3 volte) of: Double Unders 72 reps
Row 24 Kcal
BB Power Snatch (50/35Kg) 12 reps

Find heavy set in 15min.
1 Squat snatch
1 Hang squat snatch
1 OHS

Every 3min for 12min:
3 Squat snatches @50/35kg

Rest 3 min

Every 2min for 10min:
2 Squat snatches @60/42kg

Scale the weights if needed.