Bench press 3 RM, then 3x3 @ 90%

EMOM for 4 rounds:
1) Russian twists
2) (Weighted) Plank hold
3) Ring rows
4) Rest

2 Rounds For Time
100 Air Squat
80 Russian Swing @24/16kg
60 Burpees
40 Box Jump @60/50cm
20 DB Snatch @22,5/15kg
10 Rope Climb

• You go I go TC:30'

10min “Falkel”
8 HSPU
8 Box jumps
1 Rope climb

Front squat 1 RM, then 3 sets @ 75% (choose reps)

Banded Pull-Through: 100 reps for quality
+
- Foam Roll Hip Flexors x 60s each (6-12 inch passes)
- 60s each side Biphasic Hip Flexor Stretch
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

A. Warm Up
AMRAP 8'
8 Box Jump
20" HS Hold
10 Toes to Ring
20" Squat Hold
10/15/20... DU

B. Forza
Ogni 2' per 16'
3" bottom Front Squat X 3 REP
Set 1: 50-60% @1Rm
Sets 2-7: 65-70% @1RM
Set 8: 75%@1RM

C. For Time
3 Thruster 60-50/45-35KG
3 Toes to Bar
50 DU
6 Thruster 60-50/45-35KG
6 Toes to Bar
50 DU
9 Thruster 60-50/45-35KG
9 Toes to Bar
50 DU
12 Thruster 60-50/45-35KG
12 Toes to Bar
50 DU
15 Thruster 60-50/45-35KG
15 Toes to Bar
50 DU
18 Thruster 60-50/45-35KG
18 Toes to Bar
50 DU

D. For Time
AMRAP 3'x 2
15 Hang Clean and Jerk 60-50/45-35KG
Max Burpee Over The Bart nel tempo rimanente
rest 4'

E. For Time
8 Rnd
200/150mt Row
Rest 2'

F. Skill
Alt. Touch and Go Dumbbell Squat Snatch
5 x 10 Ogni set aumentare il carico
Rest 60"

G - LAVORO OPZIONALE
L-SIT
3×20-30"

Banded Good Mornings
4×15
DB L.SEATED
5×10-15

• AMRAP 7 min: --- 10 Box Jumps (30"/24"). --- 30 Chest Press (25/15Kg). --- 30 Air Squats. --- 10 Toes to rings.

• AMRAP 7 min: --- 20 Medicine ball Clean + push up on the MB. --- 20 Hand to hand kettlebell swing (24/16Kg). --- 20 jumps over the Medicine ball. --- 20m farmer's walk (24/16Kg).

1. Nordic hamstring curl w/partner x 8
2. Pendley row x 8
3. Arch rock x 12-15
4. Rest