back neck push press
+
over head squat
6 x 2+3
rest 90″
EMOM 5′
american swing + burpee
REST 90″
AMRAP 4′
4 hang power clean
6 front squat
12 tuck sit up
REST 90″
EMOM 5′
american swing + burpee
NOTE: in the minute do the same reps of american swing and burpee, the number can change during the rounds but not in the same minute.
4×3 110%
rest 2′
4 ROUNDS
21 KB snatch
200 mt run
9 hand stand push up
4×5/5/4/4
first set at 75%
rest 90″
IN A 9′ WINDOW AMRAP OF
8 shoulder to over head
10 DB step up over
REST 2′
AMREP 2′
max rep double under (or single under)
5×4 75%
touch and go
rest 90″
3 ROUNDS
15 box jump
3 squat snatch
2 ROUNDS
12 box jump over
6 power snatch
1 round
9 burpees box jump over
3 hang squat snatch
5×3 70+%
rebounce for advanced
rest 90″
3 ROUNDS
21 – 15 – 9
power clean – squat clean – clean&jerk
12 V sit up
9 – 6 – 2
pull up – chest to bar – muscle up
6 burpees over the bar
6×2 85%-90%
rest 90″
12 american swing
12 tuck sit up
every 2 rounds add 4 reps of american swing
from 0:00 to 5:00 EMOM
6-10 pull up/chest to bar
1-3 bar/ring muscle up
from 5:00 to 10:00 EMOM
5 squat clean
from 10:00 to 15:00 EMOM
6-12 toes to bar / knees to chest
from 15:00 to 20:00 EMOM
10-15 push up hands release
from 20:00 to 25:00 EMOM
5 shoulder to over head
from 25:00 to 30:00 EMOM
5 over head squat
6×3 70%
2″ pause at last rep of evey set
rest 90″
40 rounds
1 burpee
2 squat snatch
3 wall ball
2×2 60% 3×1 75%
2×2 75% 3×1 90%
rest 60″ between set
rest 90″ between rounds
50 DB snatch
50 push up
40 DB over head lunges
40 push up
30 DB clean&jerk
30 push up
20 DB one arm devil press
20 push up
4×5
+
4×6+6
rest 90″
12 pull up
9 burpees
7 power snatch
5×2 85-90%
rest 90″
21 – 15 – 9 thruster
21 KB sumo deadlift high pull
15 american swing
9 toes to bar
1 hang squat snatch above the knees
1 hang squat snatch behind the knees
rest 90″
40 du / 80 su
30 american swing
20 burpees box jump over
2 – 3 ring/bar muscle up (10 pull up)