40 min ladder:
1-2-3-4-5… wall walks
5-10-15-20-25… med ball cleans 9/6 kg
5-10-15-20-25… box step overs 24/20”
20-40-60-80-100…double unders

Banded Pulldowns: 3 x 20. Rest 60s.
+
- Hip IR Pails/Rails
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Row
5 x 750m
Rest 45 seconds between the sets. Try to maintain the same pace through out the whole workout. Go easy!

A,
Bench Press 6-4-2

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

RPE 8/10

B,
For quality:
3x12 L/12 R Single Arm Dumbbell Rows, pick load
75 Mini Band Press

Mini Band Press-
Accumulate 75 reps in as few of sets as possible.

C,
5 rounds for time of:
10 Hang Power Snatches@52/34kg
15 Deadlifts
20 Box Plyo Skiers @60/50cm

Teams of 2 work in and "I go, you go" fashion till each person has completed 5 full rounds of the triplet.

Goal: sub 15 mins

D,
Complete as many rounds as possible in 10 mins of:
L Arm Waiters Walk, pick load, 30 secs
Yoke Carry, pick load, 30m
R Arm Waiters Walk, pick load, 30 secs
10 ATYTs, pick load

Yoke Carries- moderate load

OTM 10 min
Overhead squat x 2 (vara 2 - 3)

Warm up(10)
3rds
20 mountain climbers
20 front kicks
20 arm circles 10 front/10 back
6 jing jang(5m shuttle run)

WRK(27)
WRK 12:00 REST 3:00 WRK 12:00
100m run
10 dumbbell ground to overhead
100m run
20m overhead walking lunge or front rack
100m run
30 bicycles

Finisher
30 round the world
1:00 butterfly stretch

28 Min E7MOM (ogni 7 min X 4 volte) of:
Assault Bike 15/12 Kcal sprint
Bar Muscle Ups 8 reps
BB Power Snatch (60/40Kg) 8 reps
Assault Bike 15/12 Kcal sprint
Scala eventualmente le reps sui BMU per tenere il passo.

Front Squat + split jerk

6 Sets

3 Front Squat + 1 jerk 80% Split jerk

Behind knee snatch grip push press

5x3 70% focus is lock out.

Workout

9 Amrap

12 Double KB Russian Swing
9 Double KB Push Press
6 Bar mu

24/16kg

Rest 10

30 KB Snatch
30 KB OHS
20 Ring Mu

32/24kg

A: 8min emom
1-3 box jumps
B: Back squat 3 RM
C: Superset x3
C1: Double kb front rack squats x8-12
C2: Singel arm kb high pull x8-12/arm
D: Superset x3
D1: Incline bench press x5
D2: DB powell raise x8-12/arm
E: Superset
E1: Adduktor sliders x8/ben
E2: Banded ab crunches xMax