Jefferson Curl 3 x 3 10s up 10s down. Rest 45s.
+
- Global Foam Roll Thoracic Spine x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Hang clean pull 4x8 reps

3 rounds
10/8 cal bike or row
10 passthroughs
5 empty barbell strict press

WOD
5RFT
1000m bike
Strict press* 65/45
30 sit ups

*strict press 21-15-12-9-6
First round 21 reps then next round 15.... etc

4 sets 3 reps
2-5kg more to last time, rest 90s. b/w sets

2 s. pause @
- 1cm from floor
- below the knee
- mid thigh

NO EXT, continue straight down
5s. down, perform TNG

E2M for 16min
1: Max set strict ctb chin ups
2: Max reps bench press 60/40kg
3: Max set strict pull ups
4: Max reps bench press
5: Max set C2B pull ups
6: Max reps bench press
7: Max set pull ups
8: Max reps bench press
Scale to a pull up variation you can manage all 4 rounds. Banded, jumping or ring rows.

E90S for 18min(4 rounds)
1: 3x wall climb + 30sec Hand stand hold
2: 5x SL squat/each leg
3: 10-20x Pike compressions
+
3 rounds
200m run
20 squats
Straight into...
2 rounds
400m run
30kb swing
Straight into…
800m run
40 Burpees

Back Squat
2x5x70%
2x3x75% - 80%
2x2x85% - 90%
2x1x90% - 95%
Send Off 3:00

Expect some thrusters!

A.
3 Rnd
10 Push Press
10 Overhead Squat
10 burpees

B.
Forza
Ogni 2' per 12'
6 Touch and Go Power Snatch + 30" h- position

C.
EMOM 15'
1) 10-12 Bar Facing Burpees
2) 12 STOH
3) MAX rep dip

D.
For Time
90" on / 30" off,
DU/SU PER 60" E 30" PLANK, 30" Rest

E.
3 RND
3×20
HRPU
4×16
Front Rack Lunges con Bilanciere
5×15
Strict Pull Ups o Bent Row

A/
AMRAP 14'
15 OHS @40/30kg
10 HSPU
5 Devil Press @2x22,5/15kg

B/
21 Thruster @50/35kg
21 PU
15 Thruster @60/40kg
15 C2B
9 Thruster @70/50kg
9 BMU
TC: 18'