Barbell high pull 4x8 reps

3 Round of:
Bar Muscle Ups 10/7 reps
Assault Bike 40/30 Kcal
Rest as need each round
Ogni round va trattato a max effort!

Partner Wednesday !!!
1A: 6 min TC
Accumulate 3 mins of ring support
3 min amrap of ring dips
5 min rest and set up time
1B: 10 min amrap relay style
8 press ups
8 sit ups
2 min rest
1C: 10 min amrap relay style
4 thrusters@50/35
4 T2B

Go as hard and fast as you can on each section!

• 3 Round of:
One-Arm DB Power Clean Dx (25/17.5Kg) 10 reps
One-Arm DB Push Press Dx (25/17.5Kg) 10 reps
One-Arm DB Power Clean Sx 10 reps
One-Arm DB Push Press Sx 10 reps
Pull Ups 20 reps

4 Round of:
GHD Sit Ups 25 reps
Handstand Walks 25 m o Wall Climb 5 reps

Lantio

5 Rounds for time

10 Snatch 42.5kg / 30kg
10 Burpees Pull-Ups
10 Thruster 42.5kg / 30kg
10 Push-Ups
10 Front Squat 42.5kg / 30kg
10 KB Swing 24kg / 16kg

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly Pull Ups 5-10 reps
Handstand Push Ups 5-7 reps
Double DB Walking Lunge (light weight) 16 reps
Ring Front Plank 0:30-1:00

• 6-6-6-6-6 of:
BB Deadlifts
85-90% 8RM

120 min
Warm up or 15 min
1.Gymnastics
A. MU practice for 50 min
- RS
- TWB
- MU as. 6 x 1
- MU 4 x 1
- Total of 10 MU
B. HSPU practice for 15 min

2.Conditioning
A. At 70 % effort:
2000m Row
- Then -
3r ounds:
10+10 Single leg KB RDL - 20 kg
6+6 Lateral box step ups
6+6 KB Windmill
- Then -
4000 m Bike
Time: 34.00
131/154