12 min “Danny”
30 Box jumps
20 Push presses
30 Pullups

Deadlift on a plate 5x5 reps

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 2 rounds of :
1:30 cardio machine
3 snatch high pull
3 muscle snatch
3 ohs + 3 snatch balance
rest 15-30 sec
3 muscle cleans
3 front squats
3 strict press in split jerk position

Warm up for snatch weight

Push press 4 RM, then max reps @ 80 %

Bench press 5x5

Hang clean pull 4x6 reps

5 rounds, 1 minute rest between rounds

400m run
10 burpee box jumps
10 SDHP (65)
10 thrusters (65)

33:49 rx

3:00 Echo bike @ easy
2:00 Row @ moderate
1:00 Echo bike @ moderate hard
+
Muscle-up prep
5 Back support slide throughs
5 Russian dips
10 to 20-sec Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
10 to 20-sec Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a straddle v-up snap (or Straight leg v-up snap)
3 Single leg transition drill
+
Build to workout weight for the squat clean as needed
* Practise few short sets (1-3 reps) of ring muscle-ups and burpees between your lifts
+
@ workout weight
10/7 (cal) Air bike
2 Squat cleans
6 Bar-facing burpees
2-4 Ring muscle-ups
10/7 (cal) Air bike

CHEST

6 RND
Rest 1-3 ' tra i set
1 Incline Dumbbell Chest Press 5-8 PESO: PESANTE

BENCH PRESS:
Rest 1-3 ' tra i set
8-6-4-2-4-6-8

5 RND
Rest 1-3 ' tra i set
1 Incline Dumbbell Chest Fly 5-8 PESO: PESANTE
2 Equalizer Chest Fly Pushup
with Alternating Lateral Step 10 PESO: Bodyweight

5RND
PUSH-UP SU DB O SUPPORTO MAX REP

4RND

Pullover double DB 10rep PESO: MEDIO

( wod )
Tempo Front Squat
5 x 3 x 50 - 60%. 2 Sec Pause on bottom. Fast Hip Extension.
Between sets 5 seated box jumps.
SO 3:30