5-3-3-1-1
Add weight each set and work to your heaviest single

MARTEDI
A.
3 rnd
1k Bike
15 Banded Good Morning
15 Thruster DB
PVC+MOBILITY
2 RND
Single-Arm Ring Row x 5 rep per lato

Rest 15"
Reverse-Grip Push-Ups x 10 reps
Rest 15"
Band Pull-Throughs x 10 reps

Rest 15"
30" Supinated-Grip Hang from Pull-Up Bar
Rest 15"
Kettlebell Cossack Squat x 5 rep per lato
Rest 15"

B.

Push Press
4×5 da rack

C.
Back Squat
Set 1 – 5 rep @ 65-70%
Set 2 – 3 rep @ 75-80%
Set 3 – 1 rep @ 85-90%
Rest 2-3'
poi
Ogni 2' per 10' (5set)
Back Squat x 3 rep @ 90%

D.
5rnd
30 DB Thrusters (15/10KG)
15/10 Cal. Bike
20 Alt. DB Snatch (20/15kg)
15/10 Cal. Bike
Rest 2'

E.
HSPU
GHD
18-15-12-9-6

4 sets of:
12 Deadlifts on a plate
6+6 DB snatches
Rest

Shoulder press 15-12-9-6 reps

Leppee

The 7even
7 rounds
7 handstand push-ups
7 thruster @60/35
7 knees to elbows
7 dead lifts @120/55
7 burpees
7 kettlebell swings @32/16
7 pull ups

minifran

15-12-9

-leuanveto
-käsipainothruster

4RFQ
20 Plank Shoulder Taps
3 Y,T,I,Y
10 SA KB Swings (ea)

Work Capacity

5 rounds – Complete AMRAP in 3 minutes of:
-3x ground to overhead
-6x ring dips
-9x chest to bar pull ups
*Rest 1 minute between each AMRAP.

then

Complete 30-20-10 reps of:
-Wallball
-KB swing