8 – 6 x4 Back Squat
5 Negative Pullup with Kipping Concentric
2 Intervalli da 15min : 5 min rest
i1) Row
i2) AMRAP
90 Single Under
15m Front Rack Carry @20/15
10 DB Deadlift @20/15
10 Down & Up
15m Front Rack Carry @20/15
10 DB Deadlift @20/15
10 Down & Up
8 – 6 x4 Bench Press
Dual KB Complex:
8 Russian Swing
4 Clean
2 Snatch
4 Round For time:
10 Power Clean @40/25
20 Back Rack Reverse Lunge
8 – 6 x4 Press
8 – 6 Toes to Bar
2 Intervalli da 15min : 5 min rest
i1) Row
i2) AMRAP
90 Single Under
15m Front Rack Carry @20/15
10 DB Deadlift @20/15
10 Down & Up
15m Front Rack Carry @20/15
10 DB Deadlift @20/15
10 Down & Up
8 – 6 x4 Deadlift
10 – 8 Strict Ring Dip
90 – 60 sec rest after every set
For Time:
– 100 American Swing
– 100 Situp
– 50 Alt DB Power Clean @22,5/15
– 50 K2E
Post total time
