In teams of 2:

0:00 - 10:00
20 Box Jumps @60/50cm
20 DB Renegade Rows @22,5kg/15kg
20 Calorie Bike / Row / Ski

12:00 - 22:00
20 Alt. DB Snatches @22,5/15kg
20 Walking DB Lunges (Single Arm @22,5/15kg)
20 Hollow Rocks

24:00 - 30:00
50 Banded Triceps Pushdowns
50 Banded Pull-aparts

Each section complete as many rounds as possible.
Split with partner as you wish.

Goal: 4+ rounds each AMRAP

A: Paused push press + paused push jerk
B: Jerk behind neck 5x5
C: Slow motion clean pull 5x3

• 2-2-2-2-2 of:
BB Push Press
2 @ 9 RPE (- 5% Load Drop)
85% 1RM 2 reps
90% 1RM 2 reps
90-95% 1RM 2 reps
85-90% 1RM 2-2 reps

• N-N of:
BB Back Squats
85-90% of 2 @ 9 RPE N-N reps
N reps = near failure max reps (1-2 reps buffer)
Prendi l’85-90% del 2 @ 9 RPE trovato prima e con quel carico fai 2 sets a quasi max reps meno 1-
2 reps di buffer.

• 2-2-2-2-2 of:
BB Back Squats
2 @ 9 RPE (- 5% Load Drop)
85% 1RM 2 reps
90% 1RM 2 reps
90-95% 1RM 2 reps
85-90% 1RM 2-2 reps

Front squat 1RM

5min Bike/Row/Airbike

Squat Flow video

B: 3 rounds
3min amrap
20 db-oh walking lunges
40 double db deadlifts
Straight into
3min row for cal
Rest one minute when done
and then
B: 1rm cluster in 8min

5 RFT wod del 26/09/2018

18/15 Box jump and over

15 T2B

6 D-Ball Shouldering 60/40

10 min AMRAP
5 l-pull ups
10 T2Bs
300m run