Push press 4 RM, then 3x4 @ 90%

4 x 200m Fast  
Rest 2:00  
3 x 300m Fast  
Rest 2:00  
2 x 400m Fast  
Rest 2:00  
1 x 800m Fast  

60 Seconds Walk Between All Reps

EMOM6

1. 30s × reverse hypers
2. 30s × sumo stance good morning

For time: “Top gun” without burbees
20 Thrusters (135/95 lb)
20 Sumo Deadlift High-Pulls (135/95 lb)
20 Push Jerks (135/95 lb)
20 Overhead Squats (135/95 lb)
20 Front Squats (135/95 lb)

A1) HS Against the box 3x24s
B1) Partner assisted Ring MU or Ring Row Mu feet on the box 5x1

135 min
Warm up for 15 min

1.HSW
- 10 m

2.MU
- Drills
- MU 12x1
- MU+HTR 4x1+1
- MU x16

3.BCTB
- Drills
- BFLY x30
- BCTB x25 (singles)

4.Weightlifting
Clean & jerk 1+2
Go every 90 s. x 12

PARTE A

Warm up
Clean warm up
Then 3 round
30” Wall Sit
20 box step over
10 mt duck walk

PARTE B

Front squat :
2 set
5 20" 4 20" 3 20" 2 20" 1 rest 3' 77%

Strict c2b ( poi scalare a pull-up con sovraccarico, poi pull-up) :
Per 10' ogni 20" una rep

PARTE C

C1

Run

3x 400mt slow

 400mt medium

 400mt fast

Rest 3’

C2

14’ EMOM

6 Double Db Thrusters 20/15kg

8 Handstand Push Up

PARTE D
Wod a team
TC: 40'
4RND
10 GTO S. 50/35KG
20 HSPU S,
30 PULL-UP
40 CAL. SKI ERG
REST 5'
4 RND
800 MT ROW
40 DL BW
30 W. BALL
20 ALT. DB SNATCH

120 min
Warm up for 10 min

1.Clean pull + low hang clean
1+1 for The Day

2.Gymnastics
EMOM16
1) Legless rope climb - 8 x 1
2) HS walking - to wall 8 x 2+2 m

3.Metcon
20 min Amrap:
15 Power cleans 42.5/30
15 Chest to bar - butterfly pull up
50 DU
15 Push ups
20/15 cal Run
Result: 3 rounds + 30 reps

4.Core
EMOM7: abs

3 Rounds
8 Goblet squats
10 Good mornings
45sec farmers hold
(Steady pace)

Deadlift 3x8
(Focus on technique, slow eccentric part to 3-4sec)

3 Rounds

10-15 Side plank hip lift (right side)
20-30 Flatter kicks
10-15 Side plank hip lift (left side)
15-20 Ab crunches
10-15 Back extensions

For time:
21-15-9
Deadlift 60/40kg
Bar Over Burpees
TC 6