3 rounds:
12 glute bridge
12 goblet squat
-rest 1 min between rounds-

3 rounds:
10+10 one leg deadlift
10+10 bulgarian split squat
-rest 1 min between rounds-

4 sets of:
Ring Row (Tempo X131) 8-10 reps

Rest as need each sets
Tempo = X concentrica esplosiva, 1 sec pausa in alto. 3 sec eccentrica, 1 sec pausa in basso

AMRAP 15'
15 push ups hands off
15 box jumps
15 pull ups
15 double unders

Superset:
Deadlift @ starting weight about 50% of 1 rm and go up as you feel.
Strict pull up/weighted pull up
rest 2-3 min after each round.
1 round = 10+10 reps
2 round = 8+8 reps
3 round = 6+6 reps
4 round = 4+4 reps
5 round = 2+2 reps

40 Min of:
Run @ 60-70% MHR + Run 800 m @ 90% max effort @ 10:00, 20:00, 30:00 e 40:00 Inizi correndo al 60-70% poi al 10 minuto allunghi di 800 m poi ritorni a correre al 60-70% e poi al 20 min ripeti l’allungo e così via sia per il 30 che il 40 min.

Clean Deadlift 5x5 (105% Clean)

Bench press 1 RM

Overhead Squat
5-4-3-2-3-4-5

Ring Rows
100

DB Bench
Walking lunge
GHD
DB flies

4*8, rest as needed

*3 round for time *

100 DU
30 wall ball @10

TC 10'