3 rounds
100 walking lunges
50 wallballs

*every 4:00 2 laps around the gym

tgserstzu

Snatch
95x10
100x10
105x10
110x10
115x10

OH dumbbell press
50x25
60x25
70x25

Plank
1:00

Stairs
Level 35
15:00
32 Floors

10 burpee box jumps
20 sit-ups
3 +3 one arm devils press

A: Double Power snatch + double squat snatch 4x3
B: Power clean+ hip power clean+ squat clean 3x3
C: Front squat triple @80-83% of front squat max 4x3

Every 50 seconds x 10
10 wall ball (9/6kg)
Time remaining tyre flip (goal 20 m)

Result is distance for tyre flipped

Set clock to interval (50s work, 10s rest)

LUNEDI

A. Warm Up
3 RND
15 Banded Good Morning
12 Tempo Push Ups (Lento fase eccentrica, veloce concentrica)
9 Strict Pull Up

B - forza
S. Press
5×5
60% @1RM

poi
Bench Press
4×10

C. Met-Con – For Time
Row/Bike 25/20 Cal.
20 C2B
5 Sandbag Cleans 50/68kg-(donna power clean 35/45kg)
20 C2B
Row/Bike 25/20 Cal.
(C2b CON VEST)

D. Forza 2 parte
Back Squat
10 @65%
10 @65% + 5kg per lato
10 @65% +10 kg per lato

E.
AMRAP 5' x 4
20/15 Calorie Ski
12-15 Ring Dip
Nel tempo rimanente max rep p. jerk (60/50-45/35kg)

Rest 2'

F. opzionale
Gymnastics Complex
5 Rnd
8 Pull Up
6 Chest To Bar Pull Ups
4 Bar Muscle Ups
scaled
5 Rnd
6 Pull Up
4 Chest To Bar Pull Ups
2 Bar Muscle Ups
F1
3x Max Time
DB Farmers Hold

Rest 3-5'
Back Rack Step Through Lunges

4×15
(2 per lato)
GHD Hold
5x 20"

F2
14 km di A. Bike

Bench press 3 RM, then 3x3 @ 90%

A,
Every 3 mins for 12 mins do:
3 Rope Climbs
21 Wall Balls @9/6kg

B,
5 rounds for quality of:
Farmers Carry Hold, pick load, 20 secs
Double Kettlebell Front Rack Hold, 20 secs
Double Kettlebell Overhead Hold, pick load, 20 secs

Choose a weight you can do all 5 rounds unbroken.

C,
For quality:
20 Scap Pull-ups
20 Bent Over Lateral Raises, pick load
20 Prone Snow Angels
15 WY Negatives
20 Scap Push-ups
10 ATYTs