2 rds:
60s. Row / Air bike
5 Walk out + push up
5+5 Spider lunge + twist
5+5 Up & down dog

2 rds:
5-8 Snatch grip deadlift
5-8 Hang Muscle snatch
5-8 Press (behind neck)
5-8 Overhead squat

3x
3-position Power snatch

Mobility:
- Shoulder pump
- Thoracic w/ball+barbell
- Couch stretch
- Pigeon stretch

A.
2 rds:
1min. Row/Air bike
5 Walk out + Push up
5+5 Spider lunge + twist
6-8 Ring row

2 rds:
30s. Row/Air bike
5 Deadlift
5 Front squat
5 Shoulder press

Mobility:
- Lunge complex
- Shoulder pump
- Front rack
- Ankles

Optional Accessory
GYMNASTIC STRENGTH

2-3 rounds, rest as needed:

1) 10-20 Plank Hold with KB Drag video
2) 5-10 Parallette Push-Up to L-Sit video

RPE 3 to 4

In 15min:
Find the days 1RM hang squat snatch

CONDITIONING

For time:

5-4-3-2-1 Devils Press @22,5/15kg

20m Sandbag/D-Ball Carry between every set. WOD ends with carry.

RPE 4, very heavy breathing

Tailoring Options

DP→ decrease loading
Sandbag/D-Ball Carry→ Farmers Carry

Optional Accessory:
STRENGTH

6min Banded March to Plates video

RPE 3 to 4

5min Row/Bike/Airbike
Then 2-3 rounds:
5 Press + 5 Push Press + 5 Push Jerk. Use Reverse Grip for all movements.
5+5m Banded Lateral Walk video
5+5 Split Jump

---

Thoracic Flow video or Banded Thoracic Flow video

• 5-5-5-5-5 of:
BB Split Jerk
90% Heavy
Riscaldati progressivamente e poi fai 5 sets con il 90% del carico usato per la quintupla pesante
(Heavy) trovata due settimana fa.

5Rounds for reps:

30 sec landmine twister
30 sec rest
30 sec row (cal)
30 sec rest
30 sec V-ups
30 sec rest
30 sec DU
30 sec rest
30 sec RKBS
30 sec rest
30 sec burpees
30 sec rest

30 min

"Relentless"
On the 4:00 x 5 Rounds:
500/400m Row
50% of Max Strict HSPU
5 Power Cleans

Building across the five rounds on the power clean to a 5-rep heavy.