• 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

For Time:
21-18-15-12-9-6-3
T2B
Dumbell Snatches @22,5/15kg

TC: 14'

For maximum reps

• 1 minute of snatches
• 1 minute of rowing for calories
• 1 minute of dumbbell box step-ups
• 1 minute of rest

♀ 85-lb barbell and 35-lb dumbbells to a 20-inch box
♂ 135 lb barbell and 50-lb dumbbells to a 20-inch box

Back Squat

3 x 3 x 75% (1RM)

Lepo!

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps

Deadlift 5 RM, then 3x5 @ 90%

3rds:

10 squat
5 hollowrock
10 KB sdhp
5 archrock

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.

Alternate “A” and “B”
Every 4 mins x 8 sets
A,
4 burpee Pull up
8 HR push up
12 wall ball @9/6kg
16 Kb USA swing @24/16kg

B,
Every 4 mins x 4 sets
4 burpee T2B
8 HSPU kipping/ Pike Push up
12 Box jump @60/50cm
16 air squat

Goal : sub 3 mins work in each set
After 4 sets keep 3 mins REST!