Set a 10min clock and keep moving between the following 3 exercises:
40sec Jump Rope (use a heavy rope if you have one)
20sec Weighted Sorenson Hold (plate held across chest)
20sec Hollow Body Hold

3 sets:
20 reps Handstand plate walks. Make sure to stretch and loosen your wrists before trying this. If you aren't comfortable in a handstand yet then scale this by doing it in a pike position with your feet on a box

10 Arch - Hollow rolls

1-1-1-1-1-1-1-1 of:
BB Clean & Jerk
85-95% Heavy 1-1-1-1-1-1-1-1 rep
Use load Heavy of last week

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps

In 5 Min O’Clock of:
BB Clean & Jerk (Heavy) 1 rep
Scaldati sino al 80-85% 1RM poi scarica totalmente il bilanciere e partendo da bilanciere scarico
trova una singola pesante in 5 minuti.

5 Rounds
2x24/16 kg KB
4 Deadlifts
4 Front Squats
4 Shoulder To Overheads

EMOM 24

1 min : Du`s
2 min : inch worm
3 min : bunny jumps
4 min : jumpping pull ups
5 min : Du´s
6 min : rest

120 min

1.Own skill
A. Bfly pull up practice for 15 min

2.JG PP 19.7.2018
B. Capacity
- 3 minute AMRAP of butterfly pull-ups in sets of 3 only
- Small butterfly pull ups, total of 7 sets = 21 reps

Rest 3 minutes

• 3 minute AMRAP of kipping TTB in sets of 3 only
• Total of 13 sets = 39 reps

C. Accessory, 3 rounds:
- 10 support swings
- 10 bottom of dip swings
- 20 LYTP

3.Conditioning
A. 0:00-10:00
2-4-6-8-10-.. Shoulder to overhead 35kg
10+10m Double KB Walking lunge between sets - 16 kg
Result: 3 clean & jerk @ round of 12

B. 10:00-15:00:
Heavy single in Clean
Result: 60 65 67.5 kg

15:00-18:00 Rest

C. 18:00-23:00:
5min AMRAP:
6 Thrusters @ 35kg
10 KB Swing
- All out!
Result: 5 rounds + 2 thruster = 82 reps

Complete 5 rounds of the following complex (complex must be unbroken).

Focus on quality movement - If you start to compromise the good movement pattern, it's a no-rep. Take some weight off and go again.

• 1 High hang clean (just a dip)
• 2 Low hang cleans (above knees)

3 supersets of:
15 Hamstring Rower Slider Curls
15 GHD Back Ext. (Weighted)
Rest :90 btw