• For Time:
Rope Climb (5 m) 5 reps
BB Thrusters (35/25Kg) 75 reps
Ring Dips 50 reps
Rope Climb (5 m) 5 reps
BB Overhead Squats (35/25Kg) 50 reps
Sit Ups 75 reps
Rope Climb (5 m) 5 reps
20 Min Timecap

• 20 Min AMRAP of:
BB Back Squat
85% 1RM
Accumula le reps nello schema che preferisci serie da 3, serie da 2 ecc. ma senza andare ad
esaurimento, mantieni ogni rep tecnica e veloce.
Maximum perform 30 reps.

10/ Jerome Flows
20/ Plank rows w/ (25/35)
30 Box Ups
40 Push Press (45/65)
50/ SA Swings (25/45)
60 AbMat Plate Crunches
50/ KB back step lunges
40 BB back rows w/ 45/65
30/ box jump exchanges
20/ DB snatches per side
10/ Jerome Flows

Strength: 20 mins to build upto 85-90% of your 1rm back squat then perform 5x3 reps

Wod: for time
50-40-30-20-10
DUs
Wall balls@9/6

Strength: 5-10 mins build up then 10-15 mins to perform working sets.

Wod: go hard and fast , aim to go unbroken on DUs then step back breath then aim to go unbroken on wall balls, test your mental toughness.

10 1-minute rounds of:
10 burpees over the bar
Max reps of c2b

Rest 2 minutes between rounds

EMOM 10
a) 0:30 L-sit hold on bar
b) 0:30 ghd back extension hold

Back Squat

5RM +
1x5@95% (5rm)
1x5@90% (5rm)

Penkki 3x7x75%
Kapea penkki 5x5
Facepulls 100 toistoa
Hauikset myötäotteella 50-100 toistoa

For time:
35+

9-7-5
Snatch 40kg
BMU

40+
9-7-5
snatch 30kg
c2b

EMOM 12

a) 12 pistols alt.
b) 0:30 hang on rope