With constant motion and slowly

• 21 single-arm dumbbell rows, each arm
• 9 ring dips (deep and strict)
• 30 squats
• 15 single-arm dumbbell rows, each arm
• 12 ring dips
• 30 squats
• 9 single-arm dumbbell rows, each arm
• 15 ring dips
• 30 squats

Men 50-lb. dumbbell
Women 35-lb. dumbbell

• 3 Sets of:
Strict Handstand Push Ups 15-25 reps
Rest as need each sets.
Seleziona un range di reps tale da poter essere completato in non non più di 3 sets a breve distanza
Se il lavoro a pavimento è troppo semplice utilizza una Vest (9Kg)

Hip extension 12-12-12-12-12 reps

Find days technical heavy:

3 squat clean + 1 split jerk

Front Squat 12-12-12 reps, add weight for every set

For Time:
@ 0:00 Min
3 Round of:
BB Overhead Squats (50/35Kg) 21 reps
BB Lateral Burpees 12 reps
8:00 Min Timecap
@ 10:00 Min
For Time:
Plyo Box Burpees Jump Overs (60/50 cm) 40 reps
Assault Bike 40/30 Kcal

Strength: 20 mins
1A: pull up programme week 2
1B: 5x5 back squat@80-85%

Wod: 10 min Amrap
50 DUs
400m Run
10 Burpees

Wod: use first round as a benchmark on how to pace this Wod , aim to stay consistent with pace. Don’t start to fast.

4x 2 Power snatch + 1 OHS

Keep weight as heavy as your technic will allow. Quality reps.

EMOM 21

1 minute - C2B
2 minute - Pistols
3 minute - Strict HSPU

Tee C2B joka minuutti sama määrä, samoin pistoolit ja HUPSUT. Eri liikkeiden toistomäärät ei vät tarvii olla samat

2-3 rounds of :
15 kbs swings (american, bottom up)
10+10 side plank dips
rest 2 min