• 3-3-3-3-3-3 of:
BB Squat Snatch from Blocks
Riscaldati progressivamente e poi in 3 sets sali sino ad una tripla pesante ma ripetibile per altri 3
sets.

Every 2 minutes, for 32 minutes (4 sets):
Station 1 – 400/300 Meters of Rowing
Station 2 – 20m Walking Lunges with KB/DB Farmer’s Carry
Station 3 – 60 Double-Unders
Station 4 – 15 Burpee Box Jump-Overs

5 Minutes of Parasympathetic Breathing

For Time:
25-calorie row
25 burpees
25 deadlifts, 80/60 kg.
25 wall-ball
25 ring dips
25 wall-ball
25 deadlifts, 80/60 kg.
25 burpees
25-calorie row

Saturday

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps

5 Rounds of 2 minutes amraps with a 2 minute break between rounds

• 20 cal assault bike
• AMRAP Front squats 60kg (no rack - clean first rep)

Score is the total amount of front squats performed

3 Sets of:
D-Ball/Sandbag Bear Hug Carry (50/30Kg) @ 60’’ max meters
Rest as need each sets

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Kipping Pull Ups 5-7 reps
Kipping Ring Dips 7 reps
Pistol Squats 10 reps
Kipping Toe to Bar 7 reps

25 minutes for quality:

8 + 8 DB Dow
12 Biceps Curl, with barbell
15 L-Sit Ups
12 Triceps Press w/ DB

Rest btw. movement as needed