12 Min EMOM of:
BB Back Squats
75-80% of 10RM 2 reps (0:03 pause on 1st rep)
Pause @ bottom
La prima rep è con pausa in basso mentre la seconda rep è normale.

Death by:
Strict Handstand Push Ups
1 rep al min 1, 2 reps al min 2, 3 reps al min 3 ecc. Sino a quando non riesci più a rimanere dentro
al tempo.

• 12 Min EMOM of:
BB Jerk
70-75% 5RM 2 reps

Bench press 3x3

Activation and mobility
- glutes
- anckle
- hip

4 rds not for time:
5/5 banded goblet tempo squat
5/5 single hand Kb mave
10 90/90 stretch
30s bottom hold with KB

DB fly 3x10

4 Round of:
BB Power Snatch (60/40Kg) 8 reps
Bar Facing Burpees 12 reps

leppäillään

1a) DB Reverse Lunge + RDLs: 3 x 6 each. Rest 45s.
1b) 1-Arm DB Row: 3 x 15 each. Rest 45s.

Partner WOD “I Go, You Go”

2min, 5min, 8min, 11min AMRAP, 1min rest between AMRAPS.

10 KBS 32/24 kg
20 C2B
30 Burpee
40 T2B
50 Double KB Clean 24/16kg
60 Slamball
70 DU