Deadlift

Sumo Dead High Pull

Rowing
Kettlebell Swing

300 M Row

Loppuaika 3 min AMRAP:

7 kettlebell Deadlift

7 Kettlebell Swing

Rest 1 min

3-5 rounds

A: Snatch armwork + muscle snatch
B: Sots press
C: Halt snatch pull
D: Cluster 8’ EMOM @75% x4

3 Rounds for Time
10 Front Squats @50/35kg
15 C2B/PU
35 Double-Unders

TC:12'

For time of:
Deficit Handstand Push Ups (10/5 cm) 10 reps
Strict Handstand Push Ups 20/15 reps
Handstand Push Ups 40/30 reps
Seleziona se lavorare a corpo libero oppure con Vest (9/6Kg) oppure sempre con Deficit (10/5 cm),
in questo ultimo caso aumenta il primo Deficit a 20/10 cm

-Soututekniikka

-Kippi
-Kippileuka
-Kippi toes to bar

-wallball

Optional Accessory:
STRENGTH

2-3 rounds, rest as needed between

1) 7+7+7 Bottom Half+Top Half+Full Double Seated DB or Barbell Press video
2) 30-60sec Wall Sit (loaded) video

RPE 4 to 4+

30 rds
5 wall balls 20#
3 hspus
1 power clean 225#

Box step up 4x6/6

Ring dip 5x6

• 5 Round of:
C2B Pull Ups 12/9 reps
One-Arm DB Squat Snatch (22.5/15Kg) 12 reps