3-5 rds
5+5 turkish get ups (you choose the weight>
5 tiukkaa hspu/ 5 neg.
10 explosive hipthrust
3 skin the cat

Warm up(0:00-8:00)
3rds
20 heels to rear
20m side shuffle
5 body builders

Mobility(8:00-12:00)
1:00 min elevated child's pose
:30 sec chest stretch per

Fittrain Intervals(15)
:60-:50-:40-:30-:20-:10 seconds
push ups
temper tantrums
rope slams
rest

Opt(12)
1600m run/walk
airdyne moderate
gym 🐐

Finisher
30 scap push ups
30 double crunch
1:00 min samson per

5 x 1 C&J, AHAP

A) Snatch sets of 4. No tng, no letting go of the barbell. 2 sets with the same weight. Increase weight until the movement slows down

B) Snatch high-pull 4 sets of 3. +15kg to the heaviest set of A.

Front squat, 5 sets of 4 @ 55%.
2s. Stop at bottom.

Skill: T2B

Wod: for time
50 cal row
40 sit ups
30 wall ball@9/6
20 press ups
10 power snatch@50/35

Wod: chipper Wod , keep moving aim to go unbroken and fast on each movement

• 3 Sets of:
BB Back Squats (50-60% 1RM) 12 reps unbroken
1:00 rest
One-Arm DB Rows 12 reps/side
(Utilizza un DB il cui peso ti permetta di completare le reps unbroken)
1:00 rest
Toes to Bar 10-20 reps unbroken
1:00 rest

• “Fight Gone Bad” 3 Round of:
MB Wall Ball (9/6Kg) 1:00 @ max reps
BB Sumo Deadlifts High Pull (35/25Kg) 1:00 @ max reps
Plyo Box Jump Ups (60/50 cm) 1:00 @ max reps
BB Push Press (35/25Kg) 1:00 @ max reps
Row 1:00 @ max Kcal
1:00 rest each round

20min AMRAP

5 Deadlift 50 kg
5 Hang power clean 50 kg
5 Front squat 50 kg
5 Push press 50 kg
5 Back squat 50 kg

Takakyykky 6x2@80%

Korkea Te- veto + tempaus polvelta + tempaus

8 x (1+1+1)@70-85%

Raakatempaus taskuilta, Pukit

6x2@50-70%

Reverse Hyper 50kpl