On a continuously running clock, complete:

1200m run or row for 6 minutes
2 min rest, then

5 min EMOM
10 push ups + 10 air squats
2 min rest, then

1200 m run or row for 6 minutes
2 min rest then

5 min EMOM
5 T2B + 15 DU
2 min rest, then

1200 m run or row for 6 minutes.

45 min timecap

"Fran"
21-15-9
Thruster 43/30kg
Pull-Up

Timecap: 8 mins

2 Options:
– Light Sledpull Powerwalk x 200 meters
or
– Reverse Hypers: 4 x 15. Rest 60s.

Warm up(0:00-10:00)
10 knuckle draggers
10 single leg deadlift

10 plyo jumps
10 inchworms

10 walking front kicks
10 knee grabs

Mobility(10:00-15:00)
1:00 min child's pose
1:00 min chest stretch

Weightlifting(15)
Week 7
strict/bench press

Fittrain(20)
1-2-3-4-5-6-7-8-9-10
kbs 53-35-challenge up 70/53
pull ups-challenge up-bmu
sit-ups-challenge up-ghdsu
*200m run after each round

Opt(12)
1600m walk/run
hang snatch + snatch x5
5x5 hollow rocks
tabata row

Finisher
30 t-raise
100 rtw
1:00 min IT stretch per

CHIPPER

20 Power Cleans 60/40

20 Box Jumps
20 Kettlebell A. Swings 32/24

20 Burpees
100 Jumping Jack
20 Burpees
20 Kettlebell A. Swings
20 Box Jumps
20 Power Cleans

Round of Kelly:
400m Run
30 Box jumps 60/50cm
30 Wall balls 9/6kg

Rest 2min

Round of Nancy + Annie:
400m Run
15 OHS 43/30kg
50 DU
50 Abmat SU

Rest 2min

Round of Collin:
400m Sandbag Carry 20/15kg
12 Push Press 50/35kg
12 Box Jumps 60/50cm
12 Sumo Deadlift High-pulls 43/30kg

Rest 2min

800m Run
Round of DT:
12 Deadlifts 70/50kg
9 Hang power cleans
6 Push jerks

Rest 2min

800m Run
Round of Dork:
60 Double Unders
30 Kettlebell Swings 24/16kgso
15 Burpees

1 min Max Sit-ups
Rest 30s
1 min Max TTB
Rest 30s
1 min Hollow Body hold
Rest 30s
x2

3 x 15 reps/side

11 min AMRAP
12 HPC 32/24->24/16->Russian KBS
14 Burpee Over Bar->Bodybuilder
12 Box Jumps 24/20->20/14->Step-ups

• 2-2-2-2 of:
BB Clean & Jerk
Scaldati progressivamente e poi in 3 sets sali sino ad una doppia pesante (Heavy) ma con cui senti
di avere altre 2 reps di margine. Poi con quel carico fai un altro set.