13 minutes Quality:

10 SLDL w/ KB or DB
6 Strict C2B / Strict Pull ups
0:30 HS hold / 10m HS walk

For time:

Row 1200/1000m
21 Thrusters 42,5/30kg
15 Snatch 42,5/30kg

PERFORMANCE
3 ROUNDS FOR TIME
30/25 Cal Bike/Row/Ski
20 Alt. Pistols
10 Bar Muscle-Ups
7 Front Squats @80/55kg

FITNESS
3 ROUNDS FOR TIME
25/20 Cal Bike/Row/Ski
20 Narrow Stance Air Squats
15 Pull-Ups / 15 Ring Rows + 15 Kip Only
7 Front Squat 65/45
RPE 8

Timecap: 16 mins

• Mobility Pre Warm up

• Warm up

4 round, 1’ rest tra i sets
7 Sprawl
10 Back Lunges
7 Tuck Ups
10 Push ups

• Workout

3 sets
3’ on 1’ off

25 Double unders
10 Thrusters con bilanciere - 30/20kg
5 burpees con salto oltre bilanciere

3’ rest

3 sets
3’ on 1’ off

25 Double unders
10 Squat clean con bilanciere - 30/20k
5 burpees con salto oltre bilanciere

1) sostituire i Double under con : 40 Single unders/30 Jumping Jack

2) Sostituire i Thruster con bilanciere con : 1 o 2 manubri / Zaino o valigia con pesi

3) Burpees con salto uguale per tutti gli attrezzi

Back Squat

3 x 3 x 75% (1RM)

Lepo!

Deadlift 5 RM, then 3x5 @ 90%

For time:
1000 Meter Row
25 Strict Handstand Push-Ups
25 Strict Pull-Ups
*Scale as needed(ab-mats, box, bands)but this should be hard.

Front squat 2 RM, then 3 sets Back squat with same weight (choose reps)

A: Power snatch speed work
B: Power Clean speed work