5RFT:
500/450 m row
16 rower over burpees
16 thrusters 35/25kg

Optional Accessory

GYMNASTIC STRENGTH

Ab-Work with a Stick

to vote A or B

"A"

AMRAP 36:00 with a partner:
Buy in:
5k Row
Then with the Remaining time:
30 Alt. DB Snatches @22,5/15kg
60 Wall balls @9/6kg
90 Double Unders

"B"

With a partner:
15:00 AMRAP:
10 Deadlifts @70/47.5kg
10 Box Jumps w. step down @ 61/51cm
10 Wallballs @9/6kg
*One athlete completes a full round at a time
Rest 2:00
15:00 AMRAP:
8 Front Squats @70/47.5kg
8 Box Jump Overs @61/51cm
8 Chest-To-Bar Pull-ups
Rest 2:00

6:00 Recovery Pace:
Easy Jog, Bike, Row

For time:

100 Front Squat for time 50/40

– Every minute 3 DB Devil Press 2x22,5/15

• 5-5-5-5 of:
BB Shoulder Press
90% 5RM 5-5-5-5 reps

10 min AMRAP

20 DU
10 + 10 m waiter carry you choose the weight
20 sec plank hold for hollow

• 10 Round of:
BB Power Clean +
Hang Power Clean +
Hang Squat Clean
@ 70/45Kg
Ogni round va fatto unbroken, puoi droppare il bilanciere tra un round e l’altro ovviamente. Scala il
peso eventualmente

5 Min E1/2MOM of:
BB Squat Clean 1 rep
85-90% of today Heavy 1 rep
Ogni 0:30 x 10 sets
Le percentuali sono riferite alla singola pesante di Squat Clean precedente.

• 4 Round of:
BB Sumo Deadlifts High Pull (50/35Kg) 1:00 @ max reps
C2B Pull Ups 1:00 @ max reps
Row 1:00 @ max Kcal

1 Set of:
Strict Handstand Ups max reps
Rest as need
1 Set of:
Strict Handstand Ups 50% max reps
Rest as need
1 Set of:
Strict Handstand Ups 50% max reps