Partner workou for timet:

Both do 3 rounds:

15m (7.5+7.5) of single arm overhead DB lunge
10 DB snatch

Other partner waits in handstand hold on the wall while other partner does the work.

Then

Complete together
50 toes to bar
50 handstand push ups or regular push ups.

You can divide the reps as you like. Other partner works while other one rests

Dumbbell Single Leg Romanian Deadlift
2011; 6-8/leg; rest 60sec x 3 sets

Strict Ring Pull Up
21X1; 4-6reps;
rest 60sec x 3 sets

Lämmittely ja mobility

Tempausta:
Otm 15 combo: 1 tempaus 1 tempaus riipusta 1 vala

Metcon 3min
Burpee 5x
Askelkyykky +1 toisto

Loppuvenyttelyt

3 rounds

snatch deadlift to knee x 5
snatch pull to pockets x 5
snatch high pull x 5
(5 sec eccentric)

3 rounds

Muscle snatch x 5
Power snatch x 5
Power Snatch + OH Squat x 5
Full Snatch From Deck x 5

Strength

High Hang Snatch 2 x 5

Mid Hang Snatch 3 x 5

LUNEDI
A
5' DU (cercare max rep unbroken)
PVC+MOBILITY

20'
Tabata Wall Ball
Tabata Sumo Deadlift High-Pull 40/25kg
Tabata Box Jump  
Tabata Push-Press 40/25kg
Tabata Row ( calorie) 
Tabata : 20" on e 10" off, per 8 intervalli di ogni movimento - per un totale di 40 intervalli. 

 Il punteggio finale è il totale dei punteggi per ciascuno dei 5 movimenti. 

B

Front Squat
Set 1-5 rep @ 55-60% 
Set 2-5 rep @ 65-70% 
Set 3-4 rep @ 75-80% 
Set 4-2 rep @ 80-85% 
Set 5-2 rep @ 85-90% 
Set 6-1 rep @ 90-95% 
Set 7-1 rep @ 95 +% 
Set 8-1 rep @ 100% 

poi eseguire con il 70% del carico set 8, max rep di front squat

C

For max rep:
2' BMU/C2B
Rest 60"
90" BMU/C2B
Rest 60"
60" BMU/C2B

POI

For time:
30/20 CaL. Bike
20 Burpee BJO
30/20 CaL. Bike

D

4 RND
3 Rope Climbs
20 DB Snatch
15 TTB

Rest 2'

E

LAVORO ACCESSORI
DB Bench Press 3 × 12, 3 × 6-8 
Standing Arnold Press 3 × 10-12 
DB Jump affondi 3 × 10 
Renegade Rows 3 × 10-12 / arm 
DB Deadlift Rumeno 3 × 12-15

behing the neck split jerk

build upto a heavy set of 3

AMRAP 10:
2/1 Rope Climbs
6/3 Ring Muscle-ups
200 Meter Run

• Rx+: 2/1 Legless Rope Climb
• Scaling for MU = bar MU, pull-ups/dips, self-assisted pull-ups/box dips.
• Alt. Scaling for 200m Run = 15 Row or Ski Cals or 10 Bike Cals.

(Metcon, time)
3 RFT:
500m Row
12 Knees to Elbows
21 KB Swing 24/16

Timecap: 10

4 x 6
weighted Rope chin-ups ( + weight up to 30% of BodyWeight)
Alternate top hand position each set