Tabatta sets (8sets of 20sec work:10sec rest)
*do all 8 sets at one exercise before moving on to the next.
65mm battle rope waves
Ab rollouts
Sandbag squats
Push ups

DE: Power Snatch 8 x 2 @ 65% 1RM on :60s

20 min AMRAP:

2 HSPU, 2 T2B, 200m run
4 HSPU, 4 T2B, 200m run
6 HSPU, 6 T2B, 200m run
8 HSPU, 8 T2B, 200m run
etc

2 rounds, at any pace to get the same numbers

• Lunge 100 ft. AFRAP
• Handstand walk 100 ft. AFSAP
• 50 strict pull-ups AFSAP
• 50 push-ups AFSAP

Teams of 2:
AMRAP 20:00
21 x Wall Ball @ 6/10kg
½ Stairs / 200 Meter Run
The first partner completes the full round (21 Wallballs, 200m Run), and then tags the second partner to do the same. Score is total rounds and reps completed inside the team.

• 5 Min E1/2MOM of:
MB Wall Ball (9/6Kg) 8-12 reps
Ogni 0:30 x 10 sets.
@ 5:30
MB Wall Ball (9/6Kg) max reps unbroken

Tall muscle clean primer
3 x 3 empty barbell

Push press, push jerk & split jerk
5 x 1 @ 80% of 1RM push press

Clean & jerk singles
5 x 1 @ 85% of 1RM clean & jerk - focus on form

Paused front squat - 2 second pause in the bottom
4 x 3 @ 80% of 1RM

Accessories
Barbell good morning 3 x 10 @ 8RPE
Calf raises (machine or off plate) 3 x 8 @ 8RPE
Hamstring curl 3 x 10 @ 9RPE

etukyykky 3 x 15

5x5 AHAP
Scale to eccentric Chin ups or ring rows.
No bands!

"Grace"
For time 30 Clean&Jerks 60/42,5kg