8 Min EMOM of:
Ring Muscle Ups 30-40% max reps
Usa il 30-40% delle max reps effettuate in una serie unbroken. Più il numero è alto e più la % di
lavoro selezionata dovrebbe essere bassa.

5min Row/Airbike
Then 3 rounds:
10m 4-Step Walk video or Inchworm Walk
5 Medball Clean video + 5 Wallball
5 Box Jump
Banded Core Hold video

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Snatch Drills video and/or Handstand Shoulder Opener video

• 15 Min E2M1/2OM of:
Ogni 2:30 x 6 sets:
Row 0:30 @ max Kcal

Optional Accessory
STRENGTH

2-4 rounds, go by feel

1) 5+5 KB Windmill video
2) 1-2 Skin the Cat video
3) 6+6 Single Leg Double KB Row video

RPE 3+ to 4

3x10 DB Bicep curl + Arnold press

Optional Accessory:
GYMNASTIC STRENGTH

2-4 rounds, rest as needed between:

1) 5-10 Strict TTB
2) 10-20 Landmine Twist video

RPE 3+ to 4

5/7 cal Row + 5 Rower over burbee

5 Box Jump + 5 Front Squat 1x 16/24kg KB

Go up to a heavy Clean, with focus on technic

AMRAP 4
15 Burpee
20 Abmat Sit-up

You go, I go
With partner For time

62 x wall balls 20/14 lbs
58 x abmat sit-ups
62 x burpees
60 x air squts
62 x shoulder to over head @ 50% bw
60 x Du/Su (120 su)
62 x back squat @ 50% bw
62 x pull ups/ ring row
60 x Box over jumps
62 x power snatch @50% bw
60 x deadlift @ 100% bw
62 x kb squat clean 16/24kg

Cash out 2x 365m Row (730m)