FOR TIME

10 bar mu
20 pull ups
40 toes to bar
60 alt DB snatches
80 sit up
100 cal row/bike

Every 2′ starting from 0′: 15 DU or 5 burpees

A) Gymnastic strength:
EMOM 10
30″ Strict HSPU
30″ rest

B) METCON (30′)
Short intervals: goal is go fast! Weigth should be less than you 40% of 1RM jerk, scale as need.

4 sets: 60″ ON / 3O” REST
10 shoulder to overhead 50/30 kg,
5 V Up/ tuck up
Max push ups

2′ rest

6 sets: 40″ ON / 20″ REST
8 shoulder to overhead 50/30 kg,
4 V Up/ tuck up
Max push ups

2′ rest

8 sets: 30″ ON / 15″ OFF
6 shoulder to overhead 50/30 kg,
3 V Up/ tuck up
Max push ups

2′ rest

12 sets: 20″ ON/ 10″ OFF, ALTERNATING
Max shoulder to overhead 50/30 kg,
Max V up
Max push up

A) 15′ SKILL: bar mu

B) 5 RFT (tc 25′)
20 box jump
15 russian sit up
10 ring dip
5 bar mu / 10 toes to bar

A)
DEADLIFT
Every 2′ for 10′ (5 sets)
3 deadlift, pick load

Goal:
set 1 and 2 as warm up, set 3-4-5 at 70-80-90%
Last set is a 3+ reps, continue to technical failure.

B) FOR TIME (c.t. 20′)

9-6-3
Strict hspu
Deadlift @ 75/80%
20/15 Cal row/bike

2′ rest

15-12-9
Kipp hspu
Deadlift @65%
20/15 Cal row/bike

A) WEIGTHLIFTING
EMOM ALT 10:
Even: strict pull up*
Odd: 4 snatch pull + 4 snatch balance + 4 sots press
*set 1: max reps, sets 2-3-4-5: 50% of set 1.

B) 3 ROUNDS

4′ AMRAP
15 wall ball 12/9 kg
3 hang squat snatch (M/F 55/35, 60/40, 65/45 kg)

2′ REST

1′ AMREPS pull up

1′ REST