For time
3 Rounds:
40 Single Dumbbell Step-Back Lunges
30 Single Dumbbell Alternating Power Snatches
20 Burpees

On the Minute: 20 Double Unders

KILOS
22.5/15

Back Squat

5x3x65%. 1 sec pause on bottom. Full speed up.

AM: 45 min
1 min walk/1 min run
6.55 km, 7.00 min/km
HR 129/156

PM: 145 min
Warm up for 15 min

1.MU
- Drills
- MU 5 x 1
- MU 11 x 2
- MU x 27

2.BCTB
- Bfly x 10
- BCTB x 15 (singles)

3.WL
A. Clean and jerk
5x1 @ 62.5 kg

B. Clean pull + Floating clean pull
4x1+2 @ 62.5 kg

W.UP
HAMSTRING PULL-DOWN 30" PER LATO
COUCH STRETCH 2' PER LATO
CHILD'S POSE ON BOX 2'

3 Rnd
250mt run/row
10 KB Deadlift
30" L-SIT
5 strict pull-up

STRENGHT PL
Deficit Deadlift
METTERE RIALZO SOTTO I PIEDI
3×1 @60-70%
3×1 @70-80%
1×1 @80%+
1×1 @60%

WOD
"WALLABY"

EMOM

Every minute for 7 SET (42')

1) 5-7 C&J
2) 7-9 BURPEES OVER
3) 9-11 W. BALL
4) 7-9 PULL-UP
5) MAX REP BOX JUMP
6) REST

EMOM SKILL
EMOM For 16'
1) 1 DB Snatch Complex
2) 45" DU

ALTERNARE DX/SX A OGNI GIRO

COMPLEX
1 DB Snatch + 1 DB OHS + 2 DB Snatch + 4 DB lunges OHS

SKILL
15'
BMU /RING MU
LAVORARE SUL MOVIMENTO E CERCARE LE REP UNBROKEN

On the 2min x 5 rounds (10min)
Complex of:
1 Clean
2 shoulder press
2 push press
2 push jerk

Build to Heavy Single