For time

20 Ring MU
100m Farmers walk 2x32kg/2x24kg
30 C2B
80m Farmers walk 2x32kg/2x24kg
40 Pull ups
60 Farmers Walk 2x32kg/2x24kg
5/4 Rope climb (siilissä tupla määrä)

• 6-6-6-6-6 of:
BB Deadlift from Blocks
6 @ 9 RPE (-5%/10% Load Drop)
70% 1RM 6 reps
75% 1RM 6 reps
75-80% 1RM 6 reps
75% 1RM 6 reps
70% 1RM 6 reps
Blocchi posizionati ad un altezza tale che la barra si trovi due dita sotto al ginocchio.

Warm up(8)
3rds
8 hollow rocks
8 superman
8 plyo

Mobility(4)
1:00 min samson stretch per
1:00 min front rack stretch

Fittrain Intervals(16)
:20 work :20 mclimbers :20 rest x4
rope slams
plank to bridge
jing jang
dips

Opt(12)
1600m walk/run
5x5 bk ext
5x100m hill sprint

Finisher
30 t-raise
100 rtw
1:00 min bf stretch

Back Squat 3x5
Wendler Program

• 1-1-1-1-1-1 of:
BB Clean & Jerk
80-87.5% 1RM 1-1-1-1-1-1 rep

For time

200 mt run

12 DB Man MAkers 2x22,5/15

12 T2B

200 mt run

9 DB Man Makers

9 T2B

200 mt run

6 DB Man makers

6 T2B

Shoulder Press 12-10-8-6 reps

Kyykky 4x6x75%

Lisäpainolankku 3x1min

Kelkka omapaino x 10 suoraa

Jalkojen/lantionnosto maaten 4x20

On the Minute x 7:
Min #1 - 7 Hang Squat Cleans + 1 Push Jerk
Min #2 - 6 Hang Squat Cleans + 2 Push Jerk
Min #3 - 5 Hang Squat Cleans + 3 Push Jerks
Min #4 - 4 Hang Squat Cleans + 4 Push Jerks
Min #5 - 3 Hang Squat Cleans + 5 Push Jerks
Min #6 - 2 Hang Squat Cleans + 6 Push Jerks
Min #7 - 1 Hang Squat Clean + 7 Push Jerks
@ 56% of RM clean & jerk

Partner WOD, alternate full rounds
7min amrap
5 DB box step overs
10 DB push press
2min rest
7min amrap
5 Devil press
15 squats
2min rest
7min amrap
5 strict pull ups
10 push ups