A.
Four sets of:
Push-Press x 6-8 reps
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds
Strict Supinated-Grip Pull-Ups x 5 reps @ 3111
Rest 60 seconds

B.
600 Meter Partnered Farmer’s Carry

Teams of two must move as much weight as possible 600 meters in a farmer’s carry. Every time the weight touches the ground or partners change roles (from working to resting), each partner must perform 5 burpees upon returning to the gym at the half-way and finish.

C.
Complete as many rounds as possible in 6 minutes:
10 Burpee Box Jump-Overs (24″/20″)
15 Deadlifts (225/155 lbs)
20 Pull-Ups
25 Wall Ball Shots (30/20 lbs)
30 Double-Unders
Rest 4 minutes, and then repeat.

Note rounds and reps for both sets separately.

Three rounds of:
Run 400 meters
Single arm hang, right arm, 15 seconds
45 pound barbell Turkish Get-up, left arm, 5 reps
Single arm hang, left arm, 15 seconds
45 pound barbell Turkish Get-up, right arm, 5 reps
30 second L-sit hold

21-15-9 reps:
315 pound Deadlift
30" Box jump

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run

WRK(20)
WRK 3:00 REST 1:00 x5
20 burpees
20 russian kettlebell swings
20 jing jang
20 bicycles(2ct)

Finisher
:30 side plank per side
1:00 hamstring stretch

Snatch

4-6 x 1 @ 75+%, E1:00-1:30

A. Warm Up
AMRAP 8'
8 Box Jump
20" HS Hold
10 Toes to Ring
20" Squat Hold
10/15/20... DU

B. Forza
Ogni 2' per 16'
3" bottom Front Squat X 3 REP
Set 1: 50-60% @1Rm
Sets 2-7: 65-70% @1RM
Set 8: 75%@1RM

C. For Time
3 Thruster 60-50/45-35KG
3 Toes to Bar
50 DU
6 Thruster 60-50/45-35KG
6 Toes to Bar
50 DU
9 Thruster 60-50/45-35KG
9 Toes to Bar
50 DU
12 Thruster 60-50/45-35KG
12 Toes to Bar
50 DU
15 Thruster 60-50/45-35KG
15 Toes to Bar
50 DU
18 Thruster 60-50/45-35KG
18 Toes to Bar
50 DU

D. For Time
AMRAP 3'x 2
15 Hang Clean and Jerk 60-50/45-35KG
Max Burpee Over The Bart nel tempo rimanente
rest 4'

E. For Time
8 Rnd
200/150mt Row
Rest 2'

F. Skill
Alt. Touch and Go Dumbbell Squat Snatch
5 x 10 Ogni set aumentare il carico
Rest 60"

G - LAVORO OPZIONALE
L-SIT
3×20-30"

Banded Good Mornings
4×15
DB L.SEATED
5×10-15

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Supine Ring Rows x 8 reps @ 2111
Minute 2 – L-Seated DB Press x 8 reps @ 2011
Minute 3 – Tempo Push-Ups x 10 reps @ 1111

B.
Every minute, on the minute, for 21 minutes:
Minute 1 – 12 Walking Lunges with Kettlebells
Minute 2 – 8 Burpee Box Jump-Overs
Minute 3 – 8 Toes to Bar

A
5' DU PVC+MOBILITY
A. Warm Up
50 Empty Bar Thrusters
30 Lateral Bar Burpees

B. FORZA
Bench Press
TROVARE 1RM

B1. FORZA
S.Press
4×8

C. FOR TIME
AMRAP 1'
Max Rep Power Snatch @60%
Rest 3'
AMRAP 90"
Max Rep Power Snatch @70%
Rest 3'
AMRAP 2'
Max Rep Power Snatch @80%

D. For Time
25 OH Squat (50/25KG)
Row 500m
Rest 2'
Row 500m
20 OH Squats 60/30KG
Rest 2'
15 OH Squats 65/35KG
Row 500m
Rest 2'
Row 500m
10 OH Squats 70/40KG
E Optional Accessories

3x 1' HS HOLD

L-SIT
4×30"

Barbell Hip Thrusts
5×20
E2
4 km ROW

For time
- 50 Box jumps.
- 50 Jumping pull ups.
- 50 Kettlebell swing (16/12 kg).
- 50 Walking lunges.
- 50 Knees to elbows.
- 50 Push press (20/15 kgs).
- 50 Back extensions.
- 50 Wall ball shots (9/6 kgs).
- 50 Burpees.
- 50 Double unders.