Every 1:30 x 9 Sets
3-3-3-2-2-2-1-1-1 Squat Snatches
Incrementa il carico fino alla “Heavy of the day”

Every 2:00 x 4 Sets
5 OHS tempo 3111
Incrementa il carico fino alla “Heavy of the day”

3 Sets
10-12/arm One Arm DB Floor Presses
Rest 1:30

5 x 3:00 ON | 2:00 OFF
12 HSPU
12 Burpee Target 15cm*
Max Reps Ring Muscle ups in the remaining time
*Aggiungi 1 reps ad ogni Round (12-13-14-15-16)

Score: total RMU

2.30 to perform
21 Pull ups
21 DB thrusters 15/10
max reps BBJO
1:00 Rest
2:00 to perform
15 Pull Ups
15 DB thrusters
max reps BBJO
1:00 Rest
1:30 to perform
9 Pull Ups
9 DB thrusters
max reps BBJO
1:00 Rest
1:00 to perform
6 Pull Ups
6 DB thrusters
max reps BBJO

AMRAP 20:00
20/15 Cal
15 Hang Power Snatches
5 Muscle ups

Every 3:00 x 4 Sets
4 Shoulder Presses

EMOM 12:00
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell loaded at 60% of 1RM Front Squat