Warm up(0:00-10:00)
10 active dive bombers
20 jax

10 down dog w/foot pedal
20 mclimbers

10 plank 2 bridge
20 heels to rear

Mobility(10:00-15:00)
:30 sec chest stretch
1:00 min cobra stretch

Pointers(15:00-20:00)
-hrpu-chest touch, full plank at the top

-reverse lunge-step backwards, drop hips straight down

-abmat sit ups-hands touch toes, use hands for momentum

Metcon(15)
“Home Free”

AMRAP 15:

5 Hand-Release Pushups

10 Reverse Lunges

15 Sit-Ups

Opt(12)
Iso-core
3 giant sets
8 reverse fly
8 dumbbell strict press
8 back extensions
8 hip raise
-Tabata shuttle runs
-Tabata rope slams

Finisher
30 t raise
30 tucks
1:00 min bf stretch

12-11-10-9-8-7

Floor press 2xDB/KB
rest 30 sec
barbell bent over row sup grip
rest 30 sec
single leg hip thrust
rest 30 sec
rower rollout
rest 30 sec
Plate/DB bent over raise
rest 30 sec
plate flips hockey style

Rest 1 min between the rounds

Warm up:
Du’s and burpees

10 OTM
4 thruster 35
3 pull-up
3 burpee to target

Hyvää huomenta liike käsipanoijen päällä

5x3@tanko/kevyt

Hyvää huomenta liikkeellä VAPU

5x3@30-40% (takakyykky)

työntöveto polvenalta riipusta (tankoliikkuu koko ajan) + rive

7 x (3+1)@70-90%

Tolpilta työntö, samaan vauhtiin

5 x 2@70->

8 Min EMOM of:
BB Squat Snatch 2 reps
85-90% of today Heavy (1+1) reps
Le percentuali sono riferite alla (1+1) pesante di Squat Snatch + Hang Squat Snatch precedente.
No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.

3 x 16min
A)
8 min easy row
8 min
10 banded pull down
5/5 sa Ring row
20+20 Plate oh walk
B)
8 min easy ski
8 min
10 Wall squat
10 walkout
10 Spiderman + reach
C)
16 min easy jog/walk
Every 4 min
20 heeltouches
10 Dragonflag

Rive + työntö

8 x 1+1@70% ->

Raakarive taskuilta (pukit) + raakatyöntö

8 x 1+1@65->

Vatsat 150kpl
Reverse hyper 50kpl

Soutu 2000m

• 8-…-8 of:
BB Deadlifts
8RM

In a 30 Minute Window in Teams of 3:

4000m Row
Remaining time AMRAP:
30 Wallballs (20/14)
30 Power Snatch (42.5/30kg)
30 Toes to Bar

Score = total rounds + reps

3 rnd of

24 Deadlfit 60/40
24 box jumps
24 wallball
24 clean