• 5 Round not for time of:
Strict Chin Ups 6 reps
(Seleziona se lavorare a corpo libero oppure con zavorra)
One-Arm KB Overhead Squats Dx 6 reps unbroken
One-Arm KB Overhead Squats Sx 6 reps unbroken
(Utilizza un peso impegnativo ma che ti permetta di fare 6 reps unbroken)

Maastaveto 9 toistoa

Row with Partner 10k

Change Every 500.

Kapea penkki 5x10x50%

Vipunostot maaten 5x15
-kevyt/venyttävä

Ojentajapunnerrus otsalta 5x8-15

3-4 rounds, rest as needed
between

1) 8-15 GHD Hip Extension with
3sec hold at the top
2) 14-20 Landmine Twist or
Russian Twist
RPE 3+ to 4

Skill practice

3-4 Rounds
5m + 5m Banded lateral walk
10-20 Weighted dead bugs
10m Lizard walk
10 Goblet squats (slow tempo)

Squat flow with plate

Half Kneeling Band Paloff Press: 3 x 10 each. Rest 60s.
+
- Pigeon Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

4 Rounds:

1:00 Cardio
20s Belly to Wall HS Hold
40s Wall Sit
8 Medball Thruster

AMRAP 20

500/400m Bike Erg
Max Unbroken Push Jerks 70/47,5kg
500/400m Bike Erg
Max Unbroken Bar Muscle Ups

• Athletes should aim to complete the same number of push jerks and BMU each round as opposed to starting with big sets and have them get significantly smaller as the workout goes on.

• Bike at pace that allows you to recover and prepare for the next set of push jerks or BMU