A: 4 sets
3min ON/1 min OFF
8 Kb Sumo Deadlift High Pull@24/16kg
8 Kb push press
8 Burpee over KB

B: 4 sets
3 min ON/1 min OFF
8 Goblet KB lunge (4/4)@24/16kg
8 USA swing
8 plank up

Alternate A&B ( 4 sets each )

A.
Pvc+mobility
EMOM 12' 4 set
1. 10 Single Leg KB RDLs (5+5)
2.45" DU
3. 10-12 BENT ROW

B.
Forza
Romanian Deadlift
4×15
SE DISPONOIBILITA' DI CARICO FARE DL CLASSICO CON :
5X8
rest 90"

C.
For time
5 Rnd
8 Strict Pull Ups
8 Pull Ups
8 Chest to Bar Pull Ups
SE NON RIUSCITE SCALATE IL NUMERO DELLE SERIE (Es. 6,6,6 -4,6,6 ecc..)
Rest : 2'
SE NON AVETE LA SBARRA USARE TRX O VERSIONE SEDIE CON BASTONE, IN QUESTO CASO RADDOPPIATE LE RIPETIZIONI

D.
For Time
4 Rnd
10 HSPU (Possibilmente strict)
20 (10+10) S.Arm Alt. DB Squat Clean
100 DU/200 SU

E.

1-3 Rnd

3×10 Bilanciere Back Rack Lunges
4×16 (8+8)Seated Alternating DB Curls (bicipiti)
5x20 Sit-up

AMRAP 4 x 4. Rest between ampra´s 3 minutes.
50 Wallball 9/6 (20/14p)
12 Hang Power Clean 45/35kg
10 Bar over Burpees

A,
Front Squat 5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
5 rounds for time of:
12 Alternating Goblet Box Step-ups @32/24kg
12 Ring Push-ups
12 Russian Kettlebell Swings @32/24kg
48 Double Unders

Goal: sub 14 mins

C,
Couch Stretch, 2 mins/side
10 Cat Cows
Roll/Smash IT Bands, 90 secs/side
10 Cat Cows
Pigeon Stretch, 90 secs/side
10 Cat Cows

EMOM15
1. Row 25s max calories
2. Echo bike 25s max calories
3. Rest

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Core EMOM6
1. 20s hollow hold
2. 20s russian twists
3. 30s sigle leg V-ups

Power snatch 5x2
Squat snatch 5x1
Front squat 3x3

Leebeni.

Deadlift+burpee sprints

3x every 4 min (12 min)

5 deadlift
10 burpee bar over
3 deadlift
6 burpee bar over
1 deadlift
2 burpee bar over

Endurance AM Session
GP Warm Up
-Wtd Lunges 5x8 each leg (try to go up 10lbs from last week) Rest :60
-DB Shoulder Press 4x8 (try to go up by 5-10lbs from last week) Rest :90
-Power Cleans 4x3 Increase weight by 10lbs Rest 1:20
*all strength sets should increase load with each set

Endurance PM
Dynamic Warm Up
Run as far as possible in 45min with a zone 2 HR (mark total distance) The purpose of this run is to measure your HR and Power output ability.
Core work: 3 Rounds
30-50 Sit ups
2 Min Plank Hold