A,
5 rounds, each round for time, of:
9 Deadlifts @142/102kg
9 Bench Press @84/57kg

Rest 1:30 between each round.

B,
For time:
Kettlebell Farmers Carry @24/16kg, 400 m
Double Kettlebell Front Rack Carry @24/16kg, 200 m
Double Kettlebell Overhead Carr @24/16kg 100 m

Warm up
High knees
Butt kicks
Shuffle swings
Toy soldiers
Toe touches
Walking lunges

WOD
5 min Row @ a pace you can sustain

Rest 1 min

5 min bike @ a pace you can sustain

Rest 1 min

800m run

Rest 1 min

Repeat

A,
Bulgarian Split Squat 16-16-16

Use the heaviest weight you can for each set.
Rest as needed between sets.
3x8 L/8 R

B,
For time:
40/35 Bike Calories
-- then --
15 Ring Muscle-ups
21 GHD Sit-ups
12 Ring Muscle-ups
15 GHD Sit-ups
9 Ring Muscle-ups
9 GHD Sit-ups
-- then --
40/35 Bike Calories

Goal: sub 15 mins

C,
For time:
Row, 5 km

Every 2 mins complete:
10 Med Ball Press Jack Press Jacks @9/6kg

Bar Muscle Up practice
Pulling strength work
Handstand hold

Mobility

Barbell Squat 4x10
Bench Press 3x10
Pull ups 3xmax / 3x10 lat pulldowns
Shoulder press 3x10 + rear delts 1x12
Barbell Bicep Curl 2x10
Barbell reverse Curl 1x10
Abs 3x max

A.
Warm Up
AMRAP 6'
10 Goblet Squat
5 Burpees
25 DU

Couch Stretch 2' per lato

B.
Snatch:
Possibilmente non mollare mai il bilanciere
Snatch Romanian Deadlift x 3 rep (Gambe tese partenza dal basso)
Snatch High Pull partendo sotto il gimnocchio x 3 rep
Muscle-Snatch x 3 rep (snatch a gambe tese partendo dal basso)
Overhead Squat x 3 rep
Snatch Push Press x 3 rep
Snatch Balance x 3 rep
Hang Power Snatch x 3 rep
Snatch completo x 3 rep

primo round Empty Barbell
secondo e terzo caricare poco, ma caricare (30/35-20/25kg)

C.
EMOM OGNI 2' PER 12' 6 SET
Hang Snatch + Snatch
1) 60% of 1-RM Snatch
2) 65% Set
3) 70%
4) 75%
5) 78-80%
6) 80-85%

D.

EMOM OGNI MINUTO PER 10'

10 TTB
2 POWER SNATCH

Partire con 50% 1Rm e aumentare ogni set

E.

3 RND
(NON ANDARE AL 100%)
800MT Row
10 Strict HSPU
30 Russian Swings 32-24/24-20KG)

LAVORO OPZIONALE

A.

8 Rnd
12/7 Cal. bike
7-10mt HS Walk (in alternativa 20 mt f. carry)
Rest 1'

B.

4 RND
Weighted GHD Hip Extensions x 8 rep
rest 30"
GHD 20 REP+MB

Warm up
400m run or 500m row

3 rounds
10 hand release push ups
10 squats

Bench press
E2MOM x 5
10-8-6-4-2
* increasing in weight each round

A. Warm Up
5’ DU
3 RND
8 Burpee to Plates
10 Plate GTO
60” Plank

B. Forza
EMOM Ogni 2’ per 16’
4 Front Squat
5” discesa
1” pausa
Fast salita
Set 1: 50-60%
Sets 2-7: 60-70%
Set 8: 70-75%

C. Conditioning – For Time
10 Burpee Box Jump Over
2 DB Box Step Overs 22,5/15kg
10 DB Shoulder to OH
8 Burpee Box Jump Over
4 DB Box Step Overs
10 DB Shoulder to OH
6 Burpee Box Jump Over
6 DB Box Step Over
10 DB Shoulder to OH
4 Burpee Box Jump Over
8 DB Box Step Over
10 DB Shoulder to OH
2 Burpee Box Jump Over
10 DB Box Step Over
10 DB Shoulder to OH

D. For Time
4 Rnd
10 Hang Power Clean (60-50/45-35kg)
15 TTB
Rest 90”

E. Emom
Ogni 2’ per 5 set 10’
Max Rep Double Dumbbell Squat Clean 25-22,5/20-15kg
In 60”

F. Lavoro Opzionale
V-Up
3×20
Weight Vest Pistol
4×16
(8 Per lato)
Dumbbell Bench Press
5×20

"The Seven"

Seven rounds for time of:

7 Handstand push-ups
60/42,5kg Thruster, 7 reps
7 Knees to elbows
110/75kg Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 32/24kg
7 Pull-ups

TC 40