aligator roll 3x5/5

10'EMOM:
1: 5/5 steps on plate w. arms in pike push up pos.
2: 6-8 ring row

5 rnds:
2/2 TGU @mod/heavy KB
5/5 KB pull through
1 slow eccentric pull up
1' rest

9x1000m run 1min vila

1. 40s bike erg
2. 10 box jump overs
3. 4-6 one arm devils press
4. 8-10 push ups

A: 8min emom
1-3 box jumps
B: Back squat 3 RM
C: Superset x3
C1: Double kb front rack squats x8-12
C2: Singel arm kb high pull x8-12/arm
D: Superset x3
D1: Incline bench press x5
D2: DB powell raise x8-12/arm
E: Superset
E1: Adduktor sliders x8/ben
E2: Banded ab crunches xMax

Every 8 minutes, for 24 minutes (3 sets) for times:
30/20 Calories of Assault Bike
20 Burpee Box Jump Overs
20 Pull Ups
400 Meter Run

28 Min E7MOM (ogni 7 min X 4 volte) of:
Assault Bike 15/12 Kcal sprint
Bar Muscle Ups 8 reps
BB Power Snatch (60/40Kg) 8 reps
Assault Bike 15/12 Kcal sprint
Scala eventualmente le reps sui BMU per tenere il passo.

In 60min
1Rm snatch
1RM c&J
1RM back squat

30 min EMOM
1. min. 30 sec assaultbike, 60 % of max watts, 30 sec rest
2. min. 12-14 toes to bar, aim to kipping, add 1 rep to the previous week's workout
3. min 30 sec rower/skierg, 60 % of max watts, 30 sec rest
4. min 14-22 pistol squats, alternate legs, add 1 rep for each leg to previous week's workout
5. min rest

Row/run 10x1000m vila 1min