4 Set
8 Tempo Goblet Squat @ 31×1
10 Front Rack Barbell Lunges
15 Glute Bridge
2’rest

20′ EMOM
1: Max BBJO
2: Max Air Squats
3: Max DU
4: Rest

Floor Press
4×6-8

5 Rounds For Time
6 Front Squat 40/30
9 Pull Ups
12 Hang Power Snatch 40/30
15 Air Squats

For Time
400 mt Run
20 KB SDHP
400 mt Run
20 S. Arm DB C&J
Rest 2′
400 mt Run
20 KB Swings
400 mt Run
20 S. Arm DB C&J

Max Pull Ups
Rest 3′
3 Set of
Pull Up @ 70% Of max Rep
Rest 2’b/s

2 Rounds
5’AMRAP
12/10 Burpees
400 mt Run
Max DB Snatch 22,5/15
Rest 2:30″

12’AMRAP
10 Strict Presses 50/35
15 Overhead Squats
20 Push Presses
25 Front Squats
30 Push Jerks
35 Back Squats