For time:

40 Chest To Bar Pull-Ups
30-m dumbbell front-rack lunge
30 Cal Assault Bike
30 Chest To Bar Pull Ups
20-m dumbbell front-rack lunge
20 Cal Assault Bike
20 Chest To Bar Pull Ups
10-m dumbbell front-rack lunge
10 Cal Assault Bike

♀ 35-lb. dumbbells
♂ 50-lb. dumbbells


Front Squat

5 @ 60% 1RM
rest 2′
4 @ 67,5% 1RM
rest 2′
3 @ 75% 1RM
rest 2′
2 @ 80% 1RM

Pin Front Squat – Front Squat from bottom position
Every 45″ for 6′

1 @ 80% 1RM

Notes. Start from rack, control your eccentric phase until release barbell on safe bar or wooden blocks, then lift it as fast as possible
Pin Front Squat


Ski Erg

2′ w/ damper set to 1 @45/40 rpm
2′ w/ damper set to 5 @40/35 rpm
2′ damper set to 10 @35/30 rpm
then rest 1′

Ski Erg

2′ max Cals
1″ rest
x 3 set
rest 3′ then
1′ max Cals
2′ rest
x 3 set

Notes. Score is total Calories


For Time – 17′ Cap Time

40 GHD Sit Up
4 Round For Time
50 Double Under
25 Wall Ball
12 Power Snatch @ 50/35 Kg
40 Toes To Bar

Strategy. Pay attention to the start and end of the workout, manage the effort to be able to face up the central part of the workout with a high ryithm from the first to last round, we suggest to go unbroken on DU and Wall Ball and perform the Snatch as a single Drop and Go with your comfortable pace to don’t go over threshold.
According to your skill level and conditioning manage the last toes to bar or with a initial big set (with a 3/5 rep buffer) and finish with small set – small rest or break the 40 rep in a controlled set from the beginning.


Every 3′ for 9′
2 Rounds of

4 Deadlift @70% 1RM
4 Single Bar Muscle Up (scendi dalla sbarra ogni ripetizione) – Scale as a Stiff Legged Kipping C2B Pull Up 6/8 Rep

then without rest

Every 3′ for 9′
3 Rounds of

2 Deadlift @ 80% 1RM
Accumulate 30″ of Handstand Hold in 1 square meter or 40″ Handstand Hold on Wall


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