3x70%, 3x80%, 3x90%+

STRENGTH
1a) Split Stance Single Arm Landmine Press: 4 x 8 each. Rest 45s.
- perform 1-2 warm-up sets then 4 sets at working weight.
1b) Landmine Single-Leg Romanian Deadlift: 4 x 6 each. Rest 45s
- perform 1-2 warm-up sets then 4 sets at working weight.
- Goal: "Mind-muscle" connection, perfectly flat back on RDLs (no flexing through the spine)

CONDITIONING
AMRAP 12:
1 Rope Climb
50 Meter Sled Push (moderate weight)
- Goal: 6+ rounds with a tough but sustainable pace.
Rx+: Legless Rope Climb

EXTRA CREDIT
Seated DB Lateral Raises: 3 x 15. Rest 60s.
*Between each set complete 50 Flutter Kicks

COOLDOWN
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

15 min AMRAP:
- 50 DU.
- 40 Goblet Squat (24/16 kgs).
- 30 Kb Swing (24/16 kgs).
- 20 Step ups (24/16 kgs).
- 10 Hspu.

#Strength
1 @ RPE 8; no back off of:

• BB deadlift

EMOM - 20 Mins
1 - 10 Alternate Pistol Squats
2 - 10 Alternate SL Deadlift
3 - 20 Alternate Mini Band Lateral Steps
4 - 30m Tip Toe Walking

Intervals 3R - 30 min
Focus on pacing

Alpha: 2:30 AMRAP
15 Power Snatches (35/25kg, ie light weight)
3 Bar MU

• rest 2:30

Beta: 2:30 AMRAP
21 KB Swings
12 Pullups
Row remaining time

• rest 2:30

---

30 minutes for consistency: if deviates by 3 reps or 10m on the rower, break early.
Scale BMU as needed.

3 Interval of:
Assault Bike 5’ @ > 90% MHR 1:1 rest each interval

• 5 Round of:
Ring Muscle Ups 6/4 reps
Handstand Push Ups 9/7 reps
Assault Bike 12 Kcal
1:00 rest each round
(Seleziona per gli HSPU se lavorare Kipping, Strict o Kipping con Deficit (10/5 cm))

Hang Snatch 4x2x60%

Ring pull ups x 3
V-sit ups x15
Ring dips x 5-7 (scale ring push ups/push ups)
Side plank with extra weight left 45 sec
Side plank with extra weight right 45 sec
30 DU

For 20 min