Pause Back Squat x 2 x 6 sets@80%

Power Cluster + Hang Power Clean + Hang Squat Clean + TNG Squat Clean daily max

Metcon (Time)
5 UNBROKEN rounds for time: (You can drop the weight after a full round of the complex)
2+2+2+2@80% of A

Metcon (Time)
5 rounds for time:
10m Fat Bar OH Walking Lunge@40/30kg
5 Bar MU's
10m Fat Bar OH Walking Lunge@40/30kg
15 T2B

3 sets of 1.5mins on 20sec off
*all 3 sets at 1 station then rotate, 1 min rest between stations
*Partner 1 starts on strength move, partner 2 starts on conditioning. Alternate back and forth until you have completed 3 sets of each.

Station 1:
Barbell Jump Squat x8
Ski Erg max distance

Station 2:
Band Muscle Ups x8 (regress to dips + pull ups if needed)
Curve max distance

Station 3:
TRX Pike x16
Row max distance

36min workout

40mins

Record total distance completed between you and your partner ([row in metres] + [ski in metres] + [curve in milesx100]= total distance). If you are solo multiply your distance x2

6 mins
0-3 mins Max Row Cal
3-7 mins Max Push Ups
6 mins
0-3 mins max Pistols
3-6 Mins Max DU
6 mins
0-3 mins max Weighted Walking Lunges
3-6 mins max Pull Ups

5 rounds
10 ub back squat @ 84/61 kg
20 cal airbike/echobike LEGS ONLY
1:00 rest

A.
Run 600m/300su/150du
20 Push close grip (stretti)
10 Burpee over
30" Hollow position
10 Burpee over
25 crunch
Run 600m/300su/150du

B.
Forza
Front Squat
4×12 -15

C.
For Time
10 Squat Clean & Jerk
Rest 1'
8 Squat Clean & Jerk
Rest 1'
6 Squat Clean & Jerk

Aumentare il carico, se possibile, a ogni set
Se non riuscite con squat clean, fare power clean

D.
For Time
6 Rnd
10 Devil Press
15 pike push-up
20 Box Jump
15 HRPU

REST 2' TRA I RND

E.

40"on 20" off

toe to touch

Per 10 set

F.
2-3 RND

3×10 Back Rack Split Squat (5 x Lato)

4×16 Alternating Arms DB Bench Press 8 Per lato (una mano sta distesa con il dumbell e l'altra esegue dei bench press one arm)

5x20-30" Back Extension Hold

1RM:

• 1 Strict press
• 2 Push presses
• 3 Push jerks

If you fail the strict press, continue the rest of the complex, re-rack and try entire complex with the failing weight 2 more times before calling a 1RM

Snatch daily max

Metcon (No Measure)
3 Weighted Chin-up@40% of 1RM Weighted Pull-up
5 Strict Pull-up
7 Kip Pull-up (No Butterfly)
Rest 120-150sec
x 5 sets

Metcon (Distance)
2mins ON/2mins OFF x 5 rounds:
20 Unbroken Wall Ball@9/6kg
Max distance AB

Metcon (No Measure)
5 mins heavy object hold Zercher or Front rack (You can use Stone, D-ball, Heavy KB, Heavy DB, Sandbag...)

5x12 barbell roll outs

1min Wallball Shots
1min Heavy Kettlebell Swing
1min Box Jump
1min Push Press
1min Row/Air bike (calories)
3 Rounds, For Reps

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

10 minute AMRAP of:
5 pullups (banded)
10 pushups
15 air squats

Result: 5 rounds + 5 pullups