A
5' DU (cercare max rep unbroken)
PVC+MOBILITY

2 rnd (una Kettlebell heavy)
6 One Arm Kettlebell Swing
6 Front-Racked Kettlebell Reverse Lunges
6 Front-Racked Kettlebell Cossack Squats
6 Single-Arm Kettlebell Press
6 Kettlebell Windmills*
Rest 60" ogni rnd

• 
  

B

EMOM 2' per 10' (5 sets):
(2 Power Clean + 1 P.Jerk) x 1 rep

Set 1-2 = @ 75% 1-RM Power Clean 6 REP.
Set 3-4 = @ 80% 1-RM Power Clean 4 REP.
Set 5 = @ 85% 1-RM Power Clean 2 REP.

C

EMOM al minuto 7 set TOT 21'
1) 15/10 Cal. Bike
2) 6 DB Box Step-Overs (1 DB da 25/15kg)
3) 20-30 DU+ 8-10 TTB

REST 3'

2RND For Time
15/10 Cal. Bike
6 DB Box Step-Overs (1 DB da 25/15kg)
20-30 DU
10 TTB

REST 10'

3 Rounds
10 BMU
14 STOH 70-60/40-35KG
16 Bar Facing Burpees

D

3RND:
GHD HIP EXT. WITH OVERHEAD "Y" con DB x 8 rep
Rest 60"
Ab-Wheel Rollouts con BB x 6 reps
Rest 60"
Tall Kneeling Palloff Press x 10 rep
Rest 60"

video esecuzione:
GHD HIP EXT. WITH OVERHEAD "Y" con DB

Ab-Wheel Rollouts

Tall Kneeling Palloff Press x 10 rep

E

Ginnastica volume
10/5 Strict Pull Ups
20/15 Pull Ups
30/20 Chest to Bar
20/15Pull Ups
10/5 Strict Pull Ups