5 Supersets:

• 8/8 1-Leg DL (2xDB)
• 10 Goblet Cyclist Squat

*rest as needed

REST DAY / MOBILITY

For time

100 DU

3 rounds
6 manmakers (2x 35 lbs)
28 wallball

100 DU

AMRAP 4 x 4. Rest between ampra´s 3 minutes.
50 Wallball 9/6 (20/14p)
12 Hang Power Clean 45/35kg
10 Bar over Burpees

• Foam Roll Hip Flexors x 60s each (6-12 inch passes - proximal to distal)
• 60s each side Biphasic Hip Flexor Stretch
• Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

A.
W.UP
MOBILITY E PVC

2 rnd
1' H. Position
1' Goblet Squat Hold
1' Superman Hold
Poi
5 Rnd
10" SU
20" DU
poi
3 rnd
3-5 strict Pull-up
5 Pike push-up

B.

Strenght WL
EMOM
Squat Clean & P. Jrek
OGNI 2' PER 12' 6 SET
4REP @70-75%

C.

For Time
ALTERNARE I DUE MOVIMENTI

Pull Up/ Row
3-6-9-12-15
Pistol
6-12-18-24-30

Rest 5'

C2B
2-4-6-8-10
HSPU
4-8-12-16-20

Rest 5'

DIP ASTRICT TRA LE SEDIE*
1-2-3-4-5
A.Swing
10-20-30-40-50
*IN ALTERNATIVA PUSH-UP CLOSE GRIP (10-10-10-10-10)

D.

For Time
10 Alternating DB Snatch
10 TTB
3' V-UP
Rest 1:30
20 Alternating DB Snatch
20 TTB
3' V-UP
Rest 1:30
30 Alternating DB Squat Snatch
30 TTB
3' V-UP

20 sets for distance:
:40 standing bike
:20 seated bike

Warm up(10)
3rds
10 heel grab
10 swing kicks
10 pik n grass

WRK(25)
WRK 10:00 REST 2:00 WRK 10:00
8 dumbbell push press
8 russian kettlebell swings
16 sit ups
8-10m shuttle runs
8 figure eight holds

Finisher
1:00 plank
1:00 butterfly stretch

Skill
Sand bag clean

3 Rounds
3 min AMRAP
12 cal row
12 row over burpee
12 box over step with dumbbell (22,5 kg/ 15 kg)

Rest 1 min