Sumo deadlift 10-10-10-10-10 reps

For time

• 1-minute L-sit hold

• 400-meter run

• 1-minute L-sit hold

• 400-meter run

• 1-minute L-sit hold

• 400-meter run

• 1-minute L-sit hold

• 400-meter run

Part A).
Skill Primer
Low Hang Muscle Snatch, BTN Push Press & OHS (5-8 sets x 2+2+2)

Part B).
Low Hang Snatch & Hang Snatch
(8 sets x 1+1 / 60%-75%)

Every 3 mins x 5
300 m run
8+8 one arm DB/KB thruster

AMRAP 6:
60 Deadlifts
Max Calorie Bike Erg 

Directly Into..

AMRAP 6:
45 Hang Power Cleans
Max Calorie Bike Erg

Directly Into..

AMRAP 6:
30 Shoulder to Overhead
Max Calorie Bike Erg

Barbell: 52 / 38 kg

4x 12min EMOM

(19.2. Ish)
EMOM
1) 20 t2b
2) 50 DU
3) 10 sclean 55/35
4) Rest

Rest 2min

(18.3. Ish)
1) 15 OHS 35/50
2) 70 DU
3) 10-8 Ring mu / Ring pull up
4) Rest

Rest 2min

(17.4ish)
1) 15 DL
2) 15 WB
3) 15 hspu
4) Rest

Rest 2min

( 21.1. Ish)
1) 10 m hs walk
2) 10 m oh Lunges
3) 10 d-ball over Shoulder
4) Rest

10 rounds per athlete. You go I go.

5 HSPU
5+5 Pistols
10 T2B

Warm up(10)
3rds
20 heel grab
20 high knees
20 arm circles

WRK(26)
Complete the following circuits in each set:
WRK 8:00 REST 1:00
7 bent over row/ring row/pull up
7 sit ups
28 jing jangs(5yd suicide)

WRK 8:00 REST 1:00
7 hammer curls
7 body saws
28 jump rope

WRK 8:00 REST 1:00
7 push ups
7 russian twist
28 dumbbell hopovers

Finisher
1:00 chest opener
1:00 butterfly stretch

A. Warm Up

5' DU/SU
Poi
4 Rnd
10 Ring Row/TRX
15 Deficit push-up du disco
20 Front Squat Empty bar

B.
Forza
Eseguire questo complex
5x8-10
(1H. Power clean+ 1 squat Clean)

C.
EMOM ogni 4'
10 Burpee Box Jump/In alternativa over (salta un'ostacolo)
8 Clean and Jerk 165/110lbs
6 Pull-up/12 TRX
Continua fino a quando non riesci a stare nei tempi

D. Skill – For Time
5 Rounds
30 Push Ups (possibilmente con sovraccarico)

E. Optional

Rnd 1-3
3×1' Shoulder Taps
oppure
HS Hold 4×20-30"

Plank 5×1'