6 rounds of:
Run 400 meters
25 Burpees

• 18 Min E3MOM of:
Ogni 3:00 x 6 sets:
Assault Bike 0:45 @ max Kcal

Ten rounds:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

50-40-30-20-10 DU
26-20-16-10-6 walking lung sand bag 25kg front rack
15-12-9-6-3 complec pushup dead lift hang power clean with 25kg sand bag
30 sec rest in between the each round

21-15-9-9-15-21 reps of:
225 pound Deadlift
Burpee

135 pound Thruster, 30 reps
Run 200 meters
95 pound Thruster, 20 reps
Run 400 meters
65 pound Thruster, 10 reps
Run 800 meters

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

1 Set of:
Ring Muscle Ups max reps
Rest as need
1 Set of:
Ring Muscle Ups 50% max reps
Rest as need
1 Set of:
Ring Muscle Ups 50% max reps

1000m row
75 air squats
50 dumbbell swings, 55lbs

40 - 60 Minute Bike, Run or Row