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

For reps and kg

In 8min UnBroken Toes-to-bar + 3x Double Unders

In 7min Find 2RM Thrusters

Rest 3min

8min AMRAP
20 Pullups
20 KB Swings 24/16kg
20 HR Pushups
20 Front Squats 60/40kg
20 Burpee Box Jumps

Start up(14)
roll back(4)
hamstring stretch (2)
20 pvc good mornings

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

2rds(8)
8 strict db press
8 db squat cleans
8 sit ups

below the knee hang clean(7)
work up to hvy

ot:30(5)
1 clean @95%/hvy

Metcon(18)
otm
min one-4 cleans 135/95
min two-3 jerks 135/95
min three-8 burpees over the bar

Metcon-comp(18)
otm
min one-4 cleans 165/110
min two-3 jerks 165/110
min three-8 burpees over the bar

Finisher
2 min hip opener
2 min sh distraction
100 bicycles

Start up(14)
roll back(4)
hamstring stretch (2)
20 pvc squat snatch

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

Snatch (16)
hang squat snatch 3x2 w/2 sec pause squat(4)
power snatch 3x2 w/2 sec pause catch (4)
snatch-work up to heavy(8)

Fitcamp
amrap 15
10 lunge
10 rope slam
10 cal row
10 strict press

Metcon(10)
3rds
20 db snatch 45/30
40 double unders/120 singles
10 hspu/mod as needed

Metcon-comp(10)
3rds
12 db snatch 60/45
50 double unders
12 deficit hspu

Finisher
Roll low back and hams(5)
shoulder distraction (4)
100 flutter kicks