• Interval:
1600 m of:
Run @ max effort
(registra il pace/Km)
5:00 rest
3 Interval of:
Run 800 m @ 1600 m pace (usa il pace/Km dei 1600 m)
1:1 rest

1 Set of:
Ring Muscle Ups max reps
Rest as need
1 Set of:
Ring Muscle Ups 50% max reps
Rest as need
1 Set of:
Ring Muscle Ups 50% max reps

The Twister
3 Rounds

Amrap 10 min.
5 Deadlift 60/80kg
5 Power Clean 60/80kg
5 Front Squat 60/80kg
5 Shoulder to OH 60/80kg
5 Thruster 60/80kg
(For ladies different weights)

Amrap 10 min.
100 DU
50 kcal engine
20 Burpees over box

Amrap 10 min.
15 abmat/ghd
8 Double KB Snatch 16/24 kg

Rest 3min btw amraps. / 5min rest btw. Rds.

Rest day - what did you do?

For time:

• 40 jumping jacks
• 30 push-ups
• 20 cleans

You can break the sets if needed

30 min workout
Deck of cards
Club = Row or Ski cal + 5/ + 3
Diamond = Devil`s Press + 3/ + 1
Heart = Pistol squat
Spade = Kettlebell swing

Practice these Points of Performance for today's workout:
1. Figure out grip and stance for snatch
2. Practice transitioning feet from starting to finishing position
3. Strong rack lockout for snatch

Movement Practice: Partition the reps as needed. Chasing quality is the key.
1. Air Squats - 50 reps
2. Jump & Land Drill - 50 reps
3. Snatch Grip Behind the Neck Push Press - 50 reps @ RPE 4-5
4. Overhead Squat - 50 reps @ RPE 5-6

RPE = Rate of Perceived Effort, on a scale from 1 to 10:
1-2 = Resting
3-4 = Warm-Up
5-6 = Technique Weight
7-8 = Working Technique Weight
9-10 = Maximal Effort

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly C2B Pull Ups 4-6 reps
Strict Ring Dips 7 reps
One-Arm KB Overhead Squats Dx (light weight) 10 reps
One-Arm KB Overhead Squats Sx (light weight) 10 reps
GHD Sit Ups 10 reps

• 5 Sets of:
Strict Ring Muscle Ups (10’’ negative) 1-2 reps +
Strict Ring Muscle Ups 2 reps +
Kipping Ring Muscle Ups near failure max reps (1 rep buffer)
Complex must be unbroken
Rest as need each sets

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps