AM: 55 min
Warm up for 20 min
1.Running intervals
A. 2x600m @ 135 s. pace
- 300 m walk rest between efforts / 3.00
- Times: 2.15, 2.15
- Rest 3-4 min / 4.00

B. 4x400m @ 90 s. pace
- 200 m walk rest between efforts / 2.00
- Times: 1.29, 1.29, 1.29, 1.28

PM: 140 min
Warm up for 15 min

1.HSW
- 21 m.

2.Ring muscle up
- Skill drills
- MU 10 x 1 + 2 x 2
- Total of 14 MU

3.Ring muscle up accessory work
A. False grip Top of Ring pull up hold
- Accumulate 60-90 s. in 5-10 s. intervals - 6x10 s. / 60 s.
B. Ring Bottom of dip hold
- Accumulate 60-90 s. in 10-15 s. intervals - 6x10 s. / 60 s.
C. Low ring leg assisted Muscle ups
- Accumulate 15-20 reps - 12 reps
D. False grip hollow rocking swings - 5 6 7 reps

4.Deadlift
A. 4x6+ @ 75 %
- Rest as needed
- Last set 8 reps

5.Strength accessory - not done
- Seated knee extensions 3 x 15
- Side plank hip raises 3 x 10+10

For Time:
9 Calorie Ski
9 Thrusters 115/85lbs
15/12 Calorie Ski
15 Thrusters
21/15 Calorie Ski
21 Thrusters
27/21 Calorie Ski
27 Thrusters

For time:
15-12-9 reps of:
Thrusters 35/25kg
Pullups

Then

15-12-9 reps of:
Ground to Overhead 35/25kg
Burpee over Bar

• 3 Interval of:
Assault Bike 10:00 @ 85-90% MHR
2:1 rest each interval

Snatch 2 rep max

• 3 Sets of:
Double DB Farmer Walking Lunges (2X22.5/15Kg) 50 m
Rest as need each sets.

• 45 Min Fartlek of:
Run @ 60-80% MHR
Lavora per 45:00 variando a piacere la velocità e l’intensità (entro i termini di MHR indicati)
facendo a piacere allunghi sui 100, 200 o 400 m

Plyo pushups 4x5 reps

• 30 x KB clean (15+15) 32/24kg
• 30 x T2B
• 200 x DU
• 30 x T2B
• 30 x KB clean