• Death by:
Strict Handstand Push Ups
1 rep al min 1, 2 reps al min 2, 3 reps al min 3 ecc. Sino a quando non riesci più a rimanere dentro
al tempo.

Banded Y-T-A-T: Accumulate 50 total reps.
+
- Worlds Greatest Stretch x 10 reps each side
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Clock Running - same weight on barbell

from 00:00 to 04:00
- 20 kb american swing
- 10 burpees

from 04:00 to 08:00
- 10 thrusters
- 5 burpees

from 08:00 to 12:00
- 10 power snatch
- 5 OHS

from 12:00 to 16:00
- 10 back squats
- 5 push press

Total 105min
A, Warm up & skill work
500m row, 2 rounds for quality
10 T2B
5 explosive push ups
10 KB snatch 8kg/12kg
B. Olympic
1x snatch from possible new PR
1-2 15kg 3-5 17,5kg 6-8 20kg 9-10 22,5kg 11-12 25kg 13 27,5kg
C. Strength
HBBS, Wendler week 3
D. Skill work: kipping pull-up practice for 20min
E. Metcon
3x1000m row/2min rest
1. 4.35, avg 2.17.3, avg HR 155, max 162
2. 4.30, avg 2.15.5, avg HR 157, max 167
3. 4.22, avg 2.11.9, avg HR 161, max 171

muscle clean + non contact power clean practice

7' AMRAP
3 power clean
3 frontsquat
6 push up

AFAP
100cal row
200 snatches @30/15
200 overhead lunges @30/15
400 squat
*work in team of 2

Strength / Skill:
5x1 Back Squat @ 85% of 1RM

WOD
5 Rounds
10 Front Squat
15 Pull Ups
Note: 1min rest between rounds. Record total time to complete to include the rest time.

Post:
3x1min weighted plank

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Kipping Pull Ups 5-10 reps
Handstand Push Ups 5-7 reps
Double DB Walking Lunge (light weight) 16 reps
Ring Front Plank 0:30-1:00

Then, depending on your weaknesses, choose TWO of the following:

4-5a. Interval Work
AMRAP 12 minutes
7 Unbroken sumo DLHP 115/75lbs
7 Unbroken kipping HSPU
If you have to break either movement in any set, rest 1 minute.

4-5b. Bitch Work
4 Rounds
75 Assault Bike calories
Rest 2 minutes

4-5c. Strength
Overhead squat 3×10 AHAP

4-5d. Accessory
5×10 Overhand axel bar deadlift AHAP – must be unbroken touch and go

Rest 2' between each set