Warm up(8)
:30 down dog w/foot pedal
:30 active dive bombers

:30 jax
:30 active spiderman

:30 heels to rear
:30 active samson

:30 high knees
:30 walking front kicks

Mobility(4)
1:00 wrist stretch
1:00 butterfly stretch

Workout(12)
On the minute for 12 minutes
8 butterfly sit ups-challenge up-alt bfsu w/ttb
6 power cleans 95/65-challenge up-135/85
4-10m shuttle runs
score equals slowest round

Opt(12)
Iso-core
4 giant sets
21's
7 dips or ring dips
7 bent over row
21 flutter kicks-2ct
-clean and jerk-work up to heavy
-5x100m sprint

Finisher
30 w-raise
15 side plank punch thru
1:00 min quad stretch

• 4 Sets of:
Strict Handstand Push Ups 10 reps
(Seleziona se lavorare a pavimento oppure con Deficit (10/5 cm) oppure con Vest (9/6Kg)
1:00 rest
BB Split Stance Romanian Deadlift 10 reps unbroken/side
(Utilizza un carico con cui riesci a fare 10 reps unbroken)

1:00 rest
One-Arm KB Row 10 reps unbroken/side
(Utilizza un carico con cui riesci a fare 10 reps unbroken)
1:00 rest

Skill:
Kipping pull up/C2B
Rx+: Kipping bar mu

If you dont have strict pull up , NO KIPPING pull up, do 4x 3negative pull up with 2 mins rest btw sets (12 sec lowering down)

If you cant do negative , work only on kipping technique and do 4x 12 reps ring row with 3sec down , 2 mins rest btw sets

100 burpees for time

50m HS-walk
20 pistols alternating
10 strict pull ups
20 box over jumps 60cm/50cm

For Time
25 Double-Unders
25 Ring Row
25 Push Presses @25/15kg
20 Double-Unders
20 Ring Row
20 Push Presses @25/15kg
15 Double-Unders
15 Ring Row
15 Push Presses @25/15kg
10 Double-Unders
10 Ring Row
10 Push Presses @25/15kg
TC: 15'

21-15-9
- Deadlift 100kg/60kg
- Handstand pushup

In teams of 2 perform

5 rounds for time

3 rope climbs
10 t2b
21 OH lunges with plate (20/15kg)
400m run (both)

While other is working, the other one rests. Reps are divided between team members. Except both are running at the same time and the whole distance.

STRENGTH

4 rounds, rest as needed

1) 10-20 Parallette Push-Up
2) 6+6 Reverse Lunge

RPE 3+ to 4

EMOM 15
1) russian twists
2) sit ups
3) mountain climbers
4) L-sit
5) rest

TABATA:
hollow hold/arch hold