• 5 Min AMRAP of:
Bar Muscle Ups

1) Kipping Movement Practice

• For 10-15min, practice kipping movement (options below)

*T2B, Pull Up, C2B, Muscle-Up

2) 3-4 ROUNDS FOR QUALITY

• 10-20 Banded Hollow Lat Pulldown
• 20m Hand-over-hand Sled Pull
• 1 Set of Deficit Push Up/Normal Push Up

*rest as needed

Eilinen/lepo

4 rounds of:
Bb back squat x10
Db seesaw chest press x10 per arm
Ab rollout x15

Then 4 rounds of:
B.B. bent over row x10
Db staggered stance rdl x10/side
Side plank Db reach x10 per arm

Treat as strength sets, Recover between rounds

Sandbag power clean finisher:
5 cleans AFAP, then next person goes, continue until everyone finishes 30cleans

“Heartburn”

For Time:

M 1600/W 1400 mt Run

10 Rounds of “Bergeron Beep Test”

1 Round of “Bergeron Beep Test”:

7 Thrusters 30/20, 7 Pull-ups, 7 Burpees

• Death by:
Strict Handstand Push Ups
1 rep al min 1, 2 reps al min 2, 3 reps al min 3 ecc. Sino a quando non riesci più a rimanere dentro
al tempo.

Sumodeadlift, 5 x 7

Optional Accessory
GYMNASTIC STRENGTH

3x10 Strict TTB, RPE 3 to 3+

Jerk: 6 x 3 @75% of 1RM, every 90s.
– Or use a moderate weight
– Reset one each rep