5 x 5 rep
weighted strict
bw strict
negative
15-20 sec top hold

4 Round of:
Two-Arm KB American Swing (24/16Kg) 30 reps
Plyo Box Burpees Jump Overs (60/50 cm) 15 reps

3 rds for quality, 12 reps each

Romanian DL
Seated DB/KB strict press
Double KB/DB bent over row
Sumo stance goblet squat
banded pull-aparts 40 reps
banded lat pull-down 40 reps

rest 20-30 sec between the movements and 1 min after the round.

4rds
dragon flag 7-9 reps
rest 45-60 sec

EMOM 12'
1: 15-20 Double KB Swing
2: 5-8 Strict Pull up/
10-12 low bar pull up
3: 10-15 GHD sit-up to parallel
4: 8/8 KB Biceps curl

Squat clean 6x1
Clean pull 5x3

• 20 Min E4MOM of:
Ogni 4:00 x 5 sets:
Row 250/200 m
C2B Pull Ups 10-15 reps
Run 200 m

2 Rounds For Time:
12 Burpees
12 Thrusters 52/35kg (115/75 lb)
12 Burpees
12 Power Snatches 52/35kg (115/75 lb)
12 Burpees
12 Push Jerks 52/35kg (115/75 lb)
12 Burpees
12 Hang Squat Cleans 52/35kg (115/75 lb)
12 Burpees
12 Overhead Squats 52/35kg (115/75 lb)

USA swing 4x20
Push press 4x5

Kepillä tempaustekniikkaa

Tangolla 5 x 1 isometristä tempausta, pysäytys polven alla, päällä ja sylissä, + tempaus

5 x 2 tempaus, hidas polven alla, korotellen

AMRAP 12

4 Bar Mu
6 HSPU
8 Pistols