• 2-2-2-2-2 of:
BB Squat Clean
Riscaldati progressivamente sino al carico top utililizzato la settimana scorsa e a questo aggiungi 2.5-5Kg e fai 5 doppie.

6 Rounds, new round every 5th minute

Alt between a and b

A) 15/12 Cal. Assault Bike
15/12 Cal. Row
30m Sled Push
30m Farmers Carry

B) 15/12 Cal. SkiErg
15/12 Cal. Row
5 Box Jumps
5 Box Jump Overs
5 Burpee Box Jump Overs

Hypyt/loikat 5x3 (esim. hyppyjä boxille, tankohypyt, jännehyppyjä...)
Kyykky 2x3x87,5% (lämmittelysarjat mahdollisimman pitkälle kunnon stopilla pohjassa)
Salkkunostot 4x4-6
Staattiset vatsapidot 3-5 sarjaa

Strength: 5x2 C&J@90%

Wod: 8RFT
5 Deadlift@100/70
5 RPU
5 BBJO@24/20"

Wod: this should be a sprint workout , scale appropriately to treat it as an Emom !
RPU-ring press ups
BBJO- Burpee box jump over

4x3min AMRAP (90sec rest)
alt.

a) 8 KB Swings 32/24kg
8 Handstand Pushups
8 Toes-to-bar

b) 8 Pullups
8 Box Jumps
8 Wall Balls

8 Rounds, On the 3:00
21/15 Calorie Row + 75 x DU

50 sit ups
50 steps walking lunges
50 sit ups
50 cal row/bike

50 DU
50 Sit Ups
50 DU
50 Squats
50 DU
50 Pull Ups
50 DU
50 KBS 24/16
50 DU
50 HR Push Ups
50 DU
50 Burpees
50 DU
50 Box Jumps
50 DU
50 Wall Balls

-Rest 3min-

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
20 jax
10 sec wallsit
5 gob squat

Metcon/*Rx(15)
10rds
6 step ups/*box jumps 24/20
4 hrpu/*hspu
2 pull ups/c2b/*mu

strict/bench(12)
4x3

Finisher
100 rtw
30 t raise
2 min samson

• 2-2-2-2-2-2 of: BB Squat Snatch

Riscaldati progressivamente e poi in 3 sets sali sino ad una doppia pesante e ripetibile per altri 3 sets.
Rimani conservativo nella doppia heavy!!! Perchè poi faremo la progressione dei carichi per 3 weeks con il carico di partenza di oggi.