Pick a weight and:
Max rep STRICT PRESS
6x PUSH PRESS
6x PUSH JERK

20mins. alternate:
5x Front Squat 50kg clean from ground
6x Bulgarian Split Jump per side

20min. alternate:
3x Power Snatch 50kg
5x Strict Pull Ups

3 sets of:
Bulgarian split squat x 8-10 reps each @ 30X0
Rest 30s
Single arm trap 3 raises x 8-10 reps @ 2111
Rest 30s

5 sets max reps of dips (no rings).
Rest 2 min btw sets.

STRENGTH/SKILLS:
Front Squat
5@75% 5@80% 3@85% 3@90% 1@95%

CONDITIONING:
21' AMRAP of:
30 Cal Row
30 Wall Ball 9/6Kg

(Lo score sarà il numero totale di ripetizioni. Es: se eseguirò 10 rounds, saranno 60 ripetizioni per round (30+30) per 10 rounds totali, quindi il risultato sarà 600)

Start up(14)
stretch/roll 6 mins-quads, hams, calves

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 pass through
10 pvc jerk
5 handstands or kick up att

jerk-3x2(6)
front squat-work up to 1rm(13)

Fitcamp
5rds
10 hr burpees
10 kbs
10 cal ad

Metcon(9)
amrap
9 wallballs 16/12
27 du's x3 singles(72)

Metcon-comp(9)
amrap
12 wallballs 20/14
36 double unders

Finisher
100 bicycles
2 min samson stretch

E2MOM for 20min (5 sets) of:
Station1 - Front racked alternating reverse lunges x 8-10 reps each leg @ 20X1
Station2 - 60s of strict HSPU for max reps

5 minute EMOM
20 second belly to wall handstand hold (have a partner spot)
Focus on tight core, not arching spine
Partner 1 - seconds 1-20
Partner 2-seconds 30-50

3x

10-15 Hollow rocks
15-30s Hollow hold
10-15 Hollow rocks

10-15 Back extensions
15-30s Superman hold
10-15 Back extensions