A.

2' Glute Activation
PVC+MOBILITY
Poi
3 Rnd
50 du/100su
10 Plate Thrusters
5 Strict Pull-Ups/15 row

B.
Back squat
20,15,10,15,20
Variare il carico

C.
For Reps
AMRAP 15'
3 Power Snatch
12 sit-up + plates
36 Double Under

D.
For Time
5 Rnd
90" max rep burpees twist
30" Hollow + plates
Rest 2'

E.
Ogni 90" Per 4 Set P. Press
1) 12
2) 10
3) 8
4) 6
Aumentare il carico

F.
For Time
21 pull-up/ 42 row
21 Thruster
Rest 90"
15 pull-up/30 row
15 Thruster
Rest 90"
9 pull-up/18 row
9 Thruster

G.
5 Rnd
10 (DX) Arm KB/DB Snatch
10 (DX) Arm KB/DB OH Walking Lunges
10 (SX) Arm KB/DB Snatch
10 (SX) Arm KB/DB OH Walking Lunges

Squat Snatch 1RM

Front squat 12-10-8-6 reps

For Time:

30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

KILOS: 61/43

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3x4 min amrap, 2 min rest between amrap

9 cal row
6 row over burpee
3 pullup

2-3sets:

4+4 Turkish get up
20-40m D-ball carry

Every 2 min x5 (total 10min)

3 hspu/3 wall climb/15s hs hold
6 box jump over
12 kb swing 32/24kg

135 min
Warm up for 20 min

1.MU
- Drills
- MU 16x1
- MU 6x2
- MU x28

2.Gymnastics capacity
EMOM10:
8 Chest to bar + 8 Wall ball
- Changed to 8 butterfly pull ups + 6 cal bike

3.Strength
10-8-6-4-2 Strict HSPU - feet on box

4.Mobility

A,
Power Clean + Squat Clean 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

5x(1+1)

Find your "perfect" 1RM for the day and accumulate 5 work sets throughout.

B,
As many reps as possible in 5 mins of:
Burpee
-- Rest 1 min --
AMRAP in 5 mins of:
7 Deadlifts @70/52kg
7 Box Jumps @60/50cm
-- Rest 1 min --
As many reps as possible in 5 mins of:
Dumbbell Turkish Get-up 20/12kg
-- Rest 1 min --
AMRAP in 5 mins of:
7 Snatches, 34/25kg
7 Push-ups
-- Rest 1 min --
As many reps as possible in 5 mins of:
Row Calorie

Log your total reps completed for each movement.

C,
For quality:
Handstand Walk Practice, 15 mins

Practice for 10-15 mins.