Bench press 3 RM, then max reps @ 80 %

A.
PVC+Mobility
For Time
2k Bike
2 Rnd Mary
Mary:
5 HSPU
10 alt.Pistols squat
15 Pull-Ups

B.
For Time
3 Rnd
20 Overhead Walking Lunge BB 45/30kg
40/30 Cal. SKI Erg

C.
Ogni 5’ per 20’
10 HSPU
10 Squat Clean 50-45/35-25kg
10 TTB
10 Power Snatch 50-45/35-25kg

D.
Bulgarian Split Squat BB back rack
6×8
(3 set per gamba)

E.

AMRAP 15’
Run 200m
8 STOH 50-45/35-25kg
2 BMU o 6Ring Dip

A
A. Warm Up
3 RND
30" Dead Hang from Pull- Up Bar
10 DB Hang Squat Clean Thruster
Ski 10 Cal.

B. Forza
Ogni 2' per 7 set 14'
5 Touch and Go Squat Snatch
Set 1: 50-60%
Sets 2-6: 65-75%
Set 7: 80%

C. For Time
4 Rnd
8-10 Muscle Ups (In alternativa 12-14 c2b)
20 Alt.DB Squat Snatch 25/15kg

D. Skill

HSPU Strict
HSWALK

E.
Ogni minuto fino a quando riesco a stare nel minuto
Mnuto 1) 15/10 cal.bike
Minuto 2) 3 A.swing
Aggiungere 3 A. swing ogni rnd fino a quando non sto nel minuto

E1 For Time
20 Push Up
50 Wall Ball
Rest 90"
20 Push Up
40 Wall Ball
Rest 90"
20 Push Ups
30 Wall Ball
Rest 90"
20 Push Up
20 Wall Ball
Rest 90"
20 Push Ups
1 max Wall Ball unbroken

F. Optional Acc.
3x 1' Weighted Plank Hold

4×16 Seated Alternating DB Curl
(8 Per lato)
Dumbbell Split Squat
5×20
(10 Per lato)

Back Rack Split Squat
4×15 (2x lato)

5x 20" Back Extension hold

Back: EMOM for 4 rounds
1) 8-12 Deadlifts
2) 8-12 Ring rows
3) Hip extension hold on box (partner holds) / Rest
4) Rest / Hip extension hold on box (partner holds)

2-3 min light cardio
1+1 min pigeon pose strech
1+1 min quad strech
1+1 banded Lat Strech

Every 90sec x 3 Sets
AB 9/6 Cals
12 Air Squats
Every 90sec x 3 Sets
45 Double Unders
10 Wall Facing Shoulder Taps

Warm up(10)
200m run
10 heels to rear
10 knuckle draggers
10 cradle
10 active spiderman
10 push ups
10 heel grab
10 knee grab
10 mountain climbers
:30 sec samson stretch

Workout(25)
5/5/1=:40 on :20 off
shuttle runs
alternating shoulder press
lateral hopovers
dips
body builders

Finisher
50 kneeling crunch
1:00 min chest opener

Giornata di REST ATTIVO!!
A.
5' bike
PVC+MOBILITY

POI

Ogni minuto per 9' (3 sets) :
1' – Press to Handstand Progression: Plate Drill x 5 rep

(CONTRO IL MURO) GUARDARE LA PRIMA PARTE
2' – HSPU x 10 rep
3' – Ring Dip x 10 rep

poi

3 rnd:
Push-Up con Deficit x 10 rep
Dip su Box x 20 rep
Headstand hold x 30"
Rest 1' ogni rnd

B.
ogni 3' per 15' (5 sets):
4 Front Squat + 2 p. Jerk
20 GHD
Sets 1-3 = @ 70% 1-RM Clean & Jerk
Sets 4-5 = @ 75% 1-RM Clean & Jerk

C.
For time:
100/70 Calorie Row
80 Wall Ball
60 TTB
40 one Arm DB Push-Press (cambiare lato ogni 5 rep)
20 Alt. DB Snatch

D.
Ogni minuto per 12' (4 sets) di:
1' – V-Up x 30"
2' – Hollow Rock Hold x 30"
3' – Russian Twists x 30"

A,
Record your best Back Squat 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

Find your 1RM for the day in 20 mins.

B,
Record your best Bench Press 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

Find your 1RM for the day in 15 mins.

C,
Every 1 min for 12 mins, alternating between:
250 m row
20 Box Jumps, 24/20 in
20 Kettlebell USA Swings, 32/24kg

Compare to 10/14.

D,
3 rounds for quality of:
L Arm Overhead + R Arm Front Rack Carry, pick load, 15m
10 L Paloff Press
R Arm Overhead + L Arm Front Rack Carry, pick load, 15m
10 R Paloff Press
Plank-up, 30 secs