3-4 sets for quality:
10/10 Single Leg weighted hip thrust (Shoulders on a bench) (Light Weight, focus on getting a good squeeze at the top)
10/10 Single Leg Romanian Deadlift (Holding DB or KB in opposite side of the leg planted)
5 wall walks
:30/:30 Side plank

15/12cal Row (12/9cal Ski / 10/7cal Ab / 200m Run)
30 Double Unders
9 Hang Squat Cleans (50/35kg)

(Time cap: 12min)

Strength:

Conjugate bench press 1-1-1-1-1-1- max rep @ 70%

WOD:

10 minute EMOM

Even: 10 OH squats
Odd: Bar muscle ups

Afterparty:

5-4-3-2-1
One arm bench AHAP
One arm press
pull ups

100 tricep push downs

Qualy WOD ISD
(Solo per chi partecipa alla gara)

Monday

Overhead squat

Build to heavy 1

• Row/Bike/Run 2min.

• 1 rnd:
  60s.+60s. Lunge complex
  60s. Shoulder rotations w/ stick

• 2 rds:
  6-8 Wallball
  6-8 DB snatch
  6-8 cal Row/Bike/Run

• Mobility...

• Work on: OHS

5 minutes of light foam rolling
5 Minutes of Parasympathetic Breathing

EMOM 5'
5 Man makers 2x22,5/15

R 1'

EMOM 5'
10 Dumbell Front Squat

r 1'

EMOM 5'
5 Double Db Box Step Up

OH squat 5 RM