Wall Isometric Squat

30″ ON
10 Air Squat
30″ OFF (rest)
x 5 set

Overhead Squat + Back Squat

(1+8) @ 70% 1RM of Snatch
(1+7) @ 75% 1RM of Snatch
(1+6) @ 80% 1RM of Snatch
(1+5) x 3 set @ 85% 1RM of Snatch
Rest 2′ b/s

Matador or Box Dips

Every 1’30 for 6′

60% of your max effort

For Time

21 Cal Bike
18 Ground to Overhead 45/30Kg
15 Front Facing Burpees
12 Ground to Overhead 45/30Kg
9 Cal Bike
6 Ground to Overhead 45/30Kg
3 Front Facing Burpees

Deficit Deadlift – from 25Kg Bumper

3 x 4 @ 70% 1RM
rest 2′ b/s

Every 2′ for 8′

30″ Plank Position
30″ Handstand Hold (scale on Wall)
10 Pike-ups on Rower

Strict HSPU

Max Effort Strict HSPU

Strict HSPU + Kipping HSPU + Strict HSPU

30% of your m.e. strict + 45% of your m.e. strict + 30% of your m.e. strict
rest 2′ x 4 set

2 Rounds For Time

500m Row
25 Sumo Deadlift High Pull 35/25Kg

rest 2′

2 Rounds For Time

40 Wall Ball
20 Handstand Pushups

Double Kettlebell Clean

AMRAP 1′ @ 2×24/16Kg
rest 2′ x 4 set

Power Clean

1+1+1 @ 50% 1RM
1+1+1 @ 55% 1RM
1+1+1 @ 60% 1RM
1+1+1 @ 65% 1RM
1+1 @ 70% 1RM
1+1 @ 75% 1RM
1+1 @ 80% 1RM
1 x 5 set @ 85% 1RM
rest 2′ b/s

For Time

3000m Row
OTM: 7 Burpees Over the Row