10min of intense handstand walk practice.

60 minutes, alternating btw. Ergos & AMRAP

row/ski/bike 10

10 minutes for quality AMRAP
5 Ring MU
8 m HS walk
10 TTB
10 Db Snatch alt. 30/20kg

ja päälle 20 minuutin huolto jaloille

Push Press 3 RM, then 3x3 @ 90%

A: Push press 1rm

B: 9min amrap
3-6-9-12…
Burpees
Kb swing

• 8 Min EMOM of:
BB Power Clean touch n’go 4 reps 75-85% (Heavy 2 reps)
Le percentuali sono riferite alla doppia Heavy trovata prima.

• 2-…-2 of:
BB Power Clean touch n’go
Trova una doppia pesante (Heavy) ma con cui senti di avere altre 2 reps di margine.

EMOM 10:
ODD Minutes: 2-4 Overhead Squats with 2'' Pause in the bottom
EVEN Minutes: :10-12 Push-Up Bottom position Hold (2'' pause just off the floor)

OHS focus on positions and quality, not heavy weights.

5-5-5-5-5 of:
BB Push Press
90% 5RM

3 Rounds of:
8 Single Leg RDLs each
8 1-Arm DB Rows each
8 Hollow Rocks
No rest between movements and 60s between rounds.

Five rounds, not for time:

20 strict pull ups
20 weighted sit ups
20 push ups