3 Sets For Quality:
10 Cossack Squats
10 Waiter Squats
*5 Reps Each Side
empty barbel
32kg KB

2 rounds:
5-10 Bar Hanging Hip Touches video
10 Split Jump

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Thoracic Flow 2.0

Jerk 6x2
rest 2-3min btw sets

Every 4min for 20min

8 Db snatch
5 burpee
4+4 Thruster

Every 5:00 for 30:00 (6 rounds)
12 wallballs
24 AKBS 53/35
400m run

A.
BACK, BICEPS & CORE

3 RND

Rest 1-3' Tra Rnd

1) Military Grip Pull-Up Flow
(5 bottom half, 5 top half, 5 full) PESO: Bodyweight

2) Plank Shoulder Taps 20 PESO: Bodyweight

B.
BACK & CORE
4 RND

Rest 1-3' Tra Rnd

1) Parallel Grip Pullup 8 PESO: Bodyweight
2) Horizontal Band Pull 15: Elastico medio

C.
BACK & BICEPS

4 RND

Rest 1-3' Tra Rnd

1) Top Half Chin-up 8-10 Bodyweight
2) Alternating Biceps Curl con Top Hold 5-8 per lato PESO: MEDIO/ALTO

D.
BACK & BICEPS

4 RND

Rest 1-3' Tra Rnd

1) Close Grip Seated Cable Row 10-12 ELASTICO: PESANTE
2 ) Alternating Bottom Half Hammer Curl con Hold 5-8 per lato PESO: pesante
3) Lateral Band Step Biceps Curl 5 per lato ELASTICO: PESANTE

Deadlift 4 RM

"The Chief"
AMRAP in 3 minutes
3 Power Cleans 60/42,5kg
6 Push-Ups
9 Air Squats
Then Rest 1 minute
Complete as many rounds and repetitions as possible (AMRAP) in 3 minutes of the prescribed work in the order written, then rest 1 minute. Repeat five times.

A,
2 Position Pause Power Clean + 2 Position Pause Squat Clean + Pause Split Jerk
(5-6 sets 1+1+1)

B, Complex:
Squat Clean + Hang Squat Clean +Split Jerk
(5-6 sets 1+1+1)

60s. ON, 30s. OFF for 18 mins
1.split jumps
2.one leg V-up
3.KBS
4.push up