5min Row/Bike with nose breathing only

5-10 Down Dog to Cobra video

75 min
Warm up for 15 min

1.BCTB
- BFLY x 30
- Box 2 x 10
- BTCB singles x 10
- KS+BCTB 3 x 5+5

2.Strength
A. Bench press 8 RM

B. 3x6 @ 8 RM

C. 3 sets:
8 Barbell Prone row - 30 35 35 kg
15 Banded tricep extension

2 Rounds For Quality

30 Second Dumbbell/Kettlebell Strict Press (you choose weight)
-30 second rest-
30 Second Ring Rows
-30 second rest-
30 Seconds Push-ups
-30 second rest-
30 Second Barbell Curls 45/35
-30 second rest-

3 x max

3 Rounds
A1 Stepping lunge with dumbbell x 8 side
A2 One leg kettlebell deadlift x8 side

Varat: 1-2

Partner "Bradshaw"

10 rounds for time :
6 HSPU
12 DL @100/70kg
24 Kipping Pull up
48 Double Unders
Timecap: 30 mins

4rft
40 walking lunges
7 burpees
200m run
10 single arm DB snatch

A
3' DU
PVC+MOBILITY
AMRAP 7'
10 Goblet Squats + 8 Burpees
100m Run
10 V-UP
30"(Dead hang from pull up bar)

B
emom 2', per 6' (3 sets):
Snatch Press x 5 rep
Snatch Press

poi
Ogni 2', per 6' (3 set): 
(Snatch Push Press + Overhead Squat con pausa) x 2-3 ripetizioni 
(eseguire la push push, scendere in OHS e
tenere per 2", quindi salire e ripetere per quattro ripetizioni)

poi

OHS
4X6-8 REP

C
TC: 15'
2RM Bench Press

poi

Completa quante più ripetizioni possibili in 8' di
Burpee Pull-up

D

4 rnd 
W. Lunges reverse alt. Con doppia KB front rack x 16 ripetizioni (8 per gamba) 
( NON TOCCARE il ginocchio posteriore a terra, per migliorare in controllo)
Rest 60"
Ring Dip x 10-12 rep
Rest 60"

E

AMRAP 10'
5 HSPU
10 doppio DB Thrusters 20/15-7,5kg
100m Run

Kelkantyöntö, 10 m pätkiä 2-3 hengen joukkueissa

8 min AMRAP

6 x 4 Tall Clean
EOM 16 min Hang clean + clean + 2 front squat