Strength / Skill:
1x20 Back Squats
Note: Increase 5% from last week's weight if you successfully completed the 20 reps.

WOD - 5 Rounds For Time:
-10 Cleans (#135/95)
-10 Burpees

Post-WOD:
- L-Sit Work

Strength / Skill:
5x3 DL

WOD - For Time:
- 1000 meter Row
- 75 KB Swings (#53/35)
- 50 Box Jumps (30",24)
- 25 GHD Sit Ups (1:1 T2B if GHD not available)

Only non-rx was box jumps ... but that will change in the future!

WL
Clean & Jerk 1-1-1-1-1-1-1

Conditioning
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

25 pull up
20 DU
50 push-up
20 DU
75 SU
20 DU
100 squat
20 DU
125 - 4ct flutter kick

21-18-15-12-9-6-3

Thruster 45kg
Burbee over bar

Power snatch 5x2
Snatch pull 5x2
Neck press 5x4

• For Time:
Assault Bike 50 Kcal @ max effort
1:1 rest
Assault Bike 40 Kcal @ max effort
1:1 rest
Assault Bike 30 Kcal @ max effort
1:1 rest
Assault Bike 20 Kcal @ max effort
1:1 rest

• 4 Sets of:
Strict Handstand Push Ups 10 reps
(Seleziona se lavorare a pavimento oppure con Deficit (10/5 cm) oppure con Vest (9/6Kg)
1:00 rest
BB Split Stance Romanian Deadlift 10 reps unbroken/side
(Utilizza un carico con cui riesci a fare 10 reps unbroken)

1:00 rest
One-Arm KB Row 10 reps unbroken/side
(Utilizza un carico con cui riesci a fare 10 reps unbroken)
1:00 rest

EMOMx12:
Odd: 20 Wallballs 6kg/4kg
Even: 10 T2B

45 min pk-sykkeet